September 16, 2012

Sunday 120916

For time:
185 pound Clean and jerk, 30 reps

Yurii Hanson 3:06. Post time to comments.


Enlarge image

Arielle Evans.

"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."
- A. A. Milne

Posted by Pukie at September 16, 2012 5:00 PM

Can't wait!

Comment #1 - Posted by: S. Baer at September 15, 2012 5:14 PM

Let the pain begin, yeah baby!!!!

Comment #2 - Posted by: Michelle Stafford at September 15, 2012 5:48 PM

Wods have been great lately. Unknown and knowable. Keep it up HQ. Hell yeah!

Comment #3 - Posted by: Joe at September 15, 2012 5:57 PM

ok how many are doing squat real now

Comment #4 - Posted by: Mel/39m/5'10"/175 at September 15, 2012 6:18 PM

Oh my! 185 is out of my league, but I'll give 135 an honest may take me a while though, but as usual, I'll give it all I have. Just like all my other all keep me going, and I thank you all.
I'm a garage CrossFitter, so I love the online community.

Comment #5 - Posted by: Mike A. at September 15, 2012 6:18 PM

heavy Grace... i feel like HQ has forgotten the girls names!

Comment #6 - Posted by: jkel at September 15, 2012 6:21 PM

I love Yurii's comment: "People ask, 'What about cardio?' . . . What about it?" . . . LOL . . .

Comment #7 - Posted by: IronMikeMercury at September 15, 2012 6:25 PM

Is it just me or is Rasmussen pressing not jerking in the demo?

Comment #8 - Posted by: David at September 15, 2012 6:26 PM

@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 :)

Comment #9 - Posted by: Fred B at September 15, 2012 7:06 PM

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.

Comment #10 - Posted by: Jim R. M/49/5'8"/155 at September 15, 2012 7:23 PM


For time:21:55
Scaled to 165 pound Clean and jerk, 30 reps

felt like i never was going to finish

Comment #11 - Posted by: Justin. at September 15, 2012 7:45 PM

Is any jerk ok, are split jerks still rx?

Comment #12 - Posted by: Ian at September 15, 2012 8:02 PM

Hah 185 is about 40# above my 1RM...


Scaled to 135# (i.e. Grace) first time trying Rx'd


Comment #13 - Posted by: Keen-NZ at September 15, 2012 8:32 PM


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.

Comment #14 - Posted by: Jeff at September 15, 2012 10:04 PM

70 kg 8:43

Comment #15 - Posted by: Mik at September 15, 2012 10:15 PM

Scaled it down to Grace 7:00

Comment #16 - Posted by: Nick at September 15, 2012 11:01 PM

So, it should be clean and jerk or push and jerk? Because on video there is push and jerk...

Comment #17 - Posted by: Paciek at September 16, 2012 12:18 AM

Every single rep looked like a clean and press to me, didn't see a single jerk. Dip and drive is not a jerk.

Comment #18 - Posted by: AndyT at September 16, 2012 1:34 AM

@ #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.

Comment #19 - Posted by: Jesse at September 16, 2012 1:39 AM

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)

Comment #20 - Posted by: Chris B. at September 16, 2012 3:16 AM

Modifed for 50kg. 1 round 30 reps - 2.41

Comment #21 - Posted by: Sweetqa at September 16, 2012 3:53 AM

@#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.

Comment #22 - Posted by: mack at September 16, 2012 4:02 AM

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.

Comment #23 - Posted by: Patrick at September 16, 2012 4:19 AM



Comment #24 - Posted by: Cosmo at September 16, 2012 4:49 AM

M/5'10/180 lbs
155lbs instead of 185
17:46 (10 sets of 3)

Comment #25 - Posted by: DDude at September 16, 2012 5:07 AM

8:50 rxd

pretty happy with time. Cleans r strong
but lacking strength and stamina in the shoulders.
Need to start practicing more overhead work.

Comment #26 - Posted by: Hollyhog08 at September 16, 2012 5:14 AM

Scaled down

135lb @ 50 reps


Comment #27 - Posted by: Mike- m/31/177/5' 9" at September 16, 2012 5:25 AM

These guys r straight up animals. I was happy with my time till I watched the demo. Good motivation thought to keep me working.

Comment #28 - Posted by: Hollyhog08 at September 16, 2012 5:43 AM

Sunday musings...

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...

Comment #29 - Posted by: bingo at September 16, 2012 6:22 AM

4:38 as Rx

Comment #30 - Posted by: Paul Delanoy at September 16, 2012 6:57 AM


4:40 @ 135pound

grace as rx'd

Comment #31 - Posted by: ram at September 16, 2012 7:01 AM


Comment #32 - Posted by: dan g at September 16, 2012 7:22 AM

Musings in the filter at 0620...

Comment #33 - Posted by: bingo at September 16, 2012 7:29 AM

11:20 as Rx,d

Comment #34 - Posted by: Tyler Scott at September 16, 2012 7:30 AM

11:20 as Rx,d

Comment #35 - Posted by: Tyler Scott at September 16, 2012 7:42 AM




Comment #36 - Posted by: ukr17 at September 16, 2012 7:49 AM

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

Comment #37 - Posted by: Antoinne at September 16, 2012 7:55 AM

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!

Comment #38 - Posted by: Hank at September 16, 2012 8:00 AM

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

Comment #39 - Posted by: Daniel cram at September 16, 2012 8:27 AM

As rx'd 13:41. Didn't go for time, happy to complete it at 185. Getting stronger.

Comment #40 - Posted by: Kurt M/38/185 at September 16, 2012 8:37 AM

Awesome video with Shane. I learn every time that we see WSBB guys.

Comment #41 - Posted by: Matty at September 16, 2012 8:44 AM

7 min
Could have been heavier but learning form
Did this with 120915

Comment #42 - Posted by: D.S. at September 16, 2012 8:51 AM

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.

Comment #43 - Posted by: Jim R. M/49/5'8"/155 at September 16, 2012 9:09 AM

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!

Comment #44 - Posted by: Arnold at September 16, 2012 9:21 AM

sunday evening 6.22pm....saw this WOD...and kicked my ass to get to the box...had to do this!!

Comment #45 - Posted by: MikeyJ at September 16, 2012 9:22 AM

scaled to 105lbs

Comment #46 - Posted by: MGee at September 16, 2012 9:26 AM

This was my email to 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 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.

Anthony Reichwaldt

Comment #47 - Posted by: Anthony Reichwaldt at September 16, 2012 9:32 AM

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.

Comment #48 - Posted by: jamdrew at September 16, 2012 10:29 AM

@ #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.

Comment #49 - Posted by: Rick L. at September 16, 2012 11:20 AM


Heavy Grace @ 135#


Cleans were no problem... Some near fails on the jerks but managed to keep them all up.

Slow and steady.

Comment #50 - Posted by: JuliePlatt at September 16, 2012 11:30 AM

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.

Comment #51 - Posted by: JuliePlatt at September 16, 2012 11:34 AM


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#

Comment #52 - Posted by: Kevin C. (M/53/5'11"/175) at September 16, 2012 11:42 AM

Very nice job Julie! That is a lot of weight.

Comment #53 - Posted by: Kevin C. (M/53/5'11"/175) at September 16, 2012 11:44 AM

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

Comment #54 - Posted by: Joe at September 16, 2012 12:24 PM

9:20 @ school gym. Worked up to 265# on power clean before wod.

Comment #55 - Posted by: Drewpy at September 16, 2012 12:46 PM

6:18 @145

Comment #56 - Posted by: MrFrench at September 16, 2012 1:30 PM



Comment #57 - Posted by: JPM3 at September 16, 2012 1:43 PM


Scaled to 135#


Comment #58 - Posted by: Keen-NZ at September 16, 2012 1:54 PM

@135 lbs 13:32. Second Met Con since the deadly cold I had. Next time I'll be faster...

Comment #59 - Posted by: Andrea Gibson-Cross at September 16, 2012 2:07 PM


95# clean and jerk X30


should have done 135#. The pack wod was too easy

Comment #60 - Posted by: CC at September 16, 2012 2:14 PM

Scaled to 135#


Comment #61 - Posted by: Graig/M/32/5'9"/185 at September 16, 2012 2:24 PM


115# clean and jerk x 30


Comment #62 - Posted by: Buddy at September 16, 2012 2:30 PM

135# C&J 14:00

Comment #63 - Posted by: Pat K. at September 16, 2012 2:42 PM

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!

Comment #64 - Posted by: sebastian m/43/180/6'2" at September 16, 2012 2:46 PM

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.

Comment #65 - Posted by: tojomobo at September 16, 2012 2:55 PM

Max clean/jerk to 225
30-185lb clean/jerk - 13:51 as rx'd

Comment #66 - Posted by: Seth H. at September 16, 2012 2:57 PM


Scaled down to 135lb 6:30

Comment #67 - Posted by: SFC AB at September 16, 2012 2:57 PM

Subbed "Grace" - 135#

5:52 (pr)

Comment #68 - Posted by: Sinal M/33/5'9"/210lbs at September 16, 2012 3:28 PM

25 minutes scaled to 145

Comment #69 - Posted by: cort at September 16, 2012 3:39 PM

100#(45kg) clean & jerk, 30reps


Comment #70 - Posted by: Saganamooo at September 16, 2012 3:44 PM

as rxd @ HCHS


Comment #71 - Posted by: ferb44 174# at September 16, 2012 4:01 PM

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!

Comment #72 - Posted by: Brad at September 16, 2012 4:32 PM


should have done more weight but went down to 125


Comment #73 - Posted by: Mike at September 16, 2012 4:41 PM


12:26 rx'd

Comment #74 - Posted by: Gabe at September 16, 2012 4:42 PM

Did grace in 9 minutes and change new pr. 185 is only pipe dream

Comment #75 - Posted by: Peter at September 16, 2012 5:15 PM


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.

Comment #76 - Posted by: Terrence at September 16, 2012 5:16 PM

7:46 Rx'd

* all singles

Comment #77 - Posted by: MarcusG 31 5'9" 160# at September 16, 2012 5:54 PM


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.

Comment #78 - Posted by: Alton 33yo/M/5'11"/175lbs at September 16, 2012 5:54 PM

scaled 135#

Comment #79 - Posted by: scfd1_9607 at September 16, 2012 6:27 PM

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

Comment #80 - Posted by: Pete In Sun City at September 16, 2012 6:28 PM

7:50 as rx'd.

Comment #81 - Posted by: Noth at September 16, 2012 6:29 PM


Scaled to 115 lbs

Comment #82 - Posted by: Bill at September 16, 2012 7:00 PM

PR first time
211 lbs

Comment #83 - Posted by: lucien at September 16, 2012 7:02 PM


Scaled to 135#

10:27 min

Comment #84 - Posted by: pjduenas at September 16, 2012 7:43 PM

115 lb 3:52

Comment #85 - Posted by: okuin123 at September 16, 2012 8:08 PM

@ 155#


Comment #86 - Posted by: Bells 39/195 at September 16, 2012 8:28 PM

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.

Comment #87 - Posted by: Jim R. M/49/5'8"/155 at September 16, 2012 11:00 PM

6sets of 5rep
next time 70kg!

Comment #88 - Posted by: MikeyJ at September 17, 2012 1:18 AM


Scaled to 42.5kg

Comment #89 - Posted by: Brett (M/24/188cm/77kg) at September 17, 2012 1:33 AM

sub'd 155 lbs

Comment #90 - Posted by: TomO/46/M/200 at September 17, 2012 2:00 AM

11:16 as RX'ed

Comment #91 - Posted by: Adam William White at September 17, 2012 3:58 AM

10:49 at 165#

Comment #92 - Posted by: fathertyme 34/m/6'/175# at September 17, 2012 4:44 AM

30 135# Clean and Jerks
50 Weighted Sits
12:00 X Trainer
Good Workout

Comment #93 - Posted by: dyagg at September 17, 2012 4:45 AM

Scaled to 60 kg - 9:09

Comment #94 - Posted by: Filip at September 17, 2012 5:19 AM

185 lb's... are you kidding me.

Comment #95 - Posted by: todd at September 17, 2012 5:39 AM

Glad I was able to complete without scaling it was a struggle though

Comment #96 - Posted by: Dmorales at September 17, 2012 5:46 AM

M/26/160 13:57
Glad I was able to complete it without scaling although it was a struggle

Comment #97 - Posted by: Dmorales at September 17, 2012 5:48 AM


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.

Comment #98 - Posted by: Zach at September 17, 2012 5:54 AM

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.

Comment #99 - Posted by: darrin plank at September 17, 2012 6:03 AM

1 mile run
440 backwards
440's 1:26,1:26,1:25,1:25,1:28,1:28

Comment #100 - Posted by: Bama Jim - M/44/6'4"/200 at September 17, 2012 6:46 AM

The online community is so great for info and motivation. Thanks!

Comment #101 - Posted by: jennica at September 17, 2012 6:54 AM

loved this wod!!!!!!

Comment #102 - Posted by: Andres Pacheco at September 17, 2012 7:31 AM

Hello from Sweden!

12:13 at 85 kg

Love this site! Thank you

Comment #103 - Posted by: Jokko84 at September 17, 2012 7:47 AM

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

Comment #104 - Posted by: Anton at September 17, 2012 7:48 AM

135 lbs.

Comment #105 - Posted by: Brett C. m/30/6'0"/175lbs. at September 17, 2012 8:33 AM


Comment #106 - Posted by: Jdisch at September 17, 2012 8:36 AM

9:58 m/27 180 #bw

Comment #107 - Posted by: Bryon at September 17, 2012 9:07 AM

12:55 as Rx'd

Comment #108 - Posted by: Jetté 43/M/5'11"/175 at September 17, 2012 9:57 AM

6:42 rx'd.

Comment #109 - Posted by: Jeff A. at September 17, 2012 10:11 AM

10:32, with 135#

Comment #110 - Posted by: Kevin C. (M/53/5'11"/175) at September 17, 2012 10:16 AM

Day 140
Barbell Complex warm-up
Made up on 120917-Monday
Scaled weight to 135#
Time: 7:58
Nasal drip and sinus headache offer no sympathy.

Comment #111 - Posted by: fargingbastige at September 17, 2012 10:37 AM

scaled to 135. No warmup, broken into 5 and 6s. luke.

Comment #112 - Posted by: Ajax at September 17, 2012 11:40 AM

scaled to Grace (135#), 7'25"

Comment #113 - Posted by: JL at September 17, 2012 11:49 AM

9:54 Rxd

Comment #114 - Posted by: JK/m/29/5'10"/205 at September 17, 2012 12:15 PM

#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!


Comment #115 - Posted by: Hank at September 17, 2012 12:20 PM

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.

Comment #116 - Posted by: tryharder at September 17, 2012 12:21 PM

rx'd: 18 mins

Comment #117 - Posted by: Dan B at September 17, 2012 1:16 PM

4:59 rx

Comment #118 - Posted by: Sean/40/6'2"/205 at September 17, 2012 1:29 PM

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#

Comment #119 - Posted by: Greg W./22/6'4"/190 at September 17, 2012 2:17 PM



Comment #120 - Posted by: James M/30/5'7"/155 at September 17, 2012 2:45 PM

11:33 of pain and misery :-) as RX

Comment #121 - Posted by: Rocky at September 17, 2012 3:30 PM


RX'd 14:10.5

Comment #122 - Posted by: Miles Forks at September 17, 2012 4:15 PM

scaled to 95#: 2:53

Comment #123 - Posted by: GU997/M/43/200#/5'10" at September 17, 2012 4:20 PM

Scaled to 135lbs

Comment #124 - Posted by: Matt Burritt at September 17, 2012 5:02 PM

slowly coming back; scaled down; 135lbs, 5:48

also did...

OHS, 3x3 w/ 135
Deadlifts, 3x10 w/ 135

Comment #125 - Posted by: mbalanda at September 17, 2012 5:04 PM


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)

Comment #126 - Posted by: Jon Craig at September 17, 2012 5:14 PM

as rx'd in a slow 8:30
no bumpers so no dropping

Comment #127 - Posted by: redneck01 at September 17, 2012 5:45 PM

11:13 RXd

Comment #128 - Posted by: Kevin at September 17, 2012 6:09 PM

As Rx'd 6:18

Comment #129 - Posted by: Ray at September 17, 2012 6:26 PM


Comment #130 - Posted by: Mikey/19m/5'11/180 at September 17, 2012 6:32 PM


Comment #131 - Posted by: Mikey/19m/5'11/180 at September 17, 2012 6:33 PM

M 52 6'2" 195 scaled 95X10, 115X10, 135X5, 155X3, 175X1 as fast as I could maintaining good form

Comment #132 - Posted by: bobr at September 17, 2012 7:26 PM

RX'D ... 9:20

Comment #133 - Posted by: Beau Arnold at September 17, 2012 7:27 PM

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.

Comment #134 - Posted by: Tim 50_#195 at September 17, 2012 7:49 PM

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

Comment #135 - Posted by: Pete In Sun City at September 17, 2012 7:57 PM

Scaled 155#
11:06. After went for or on cleans got 200# failed on 205. Getting stronger.

Comment #136 - Posted by: rshert at September 18, 2012 5:52 AM


Comment #137 - Posted by: Ninjatarzan at September 18, 2012 7:45 AM

5:30 185 30 times

Comment #138 - Posted by: Dsmith at September 18, 2012 9:34 AM

19:58 - HARD!

Comment #139 - Posted by: Michael m/49/5'9"/175/MI Survivor at September 18, 2012 11:34 AM


Comment #140 - Posted by: therozfather at September 18, 2012 12:03 PM

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

Comment #141 - Posted by: Jeremy A. Olive at September 18, 2012 12:21 PM

13:42 rx'd

Comment #142 - Posted by: Will M/21/5'11/175 at September 18, 2012 12:44 PM

Rx 6:38 harder than I anticipated!!

Good stuff

Comment #143 - Posted by: JSwags at September 18, 2012 3:47 PM

scaled 95

Comment #144 - Posted by: lucio1928,M/40/184cm/96kg at September 18, 2012 5:21 PM

6:50 RX'd

Comment #145 - Posted by: BH2 at September 18, 2012 5:38 PM

Scaled to 135lbs - 6:01

Comment #146 - Posted by: Casey R at September 18, 2012 6:15 PM

135-10 min

Comment #147 - Posted by: waylon mc at September 18, 2012 6:23 PM

135- 10 min

Comment #148 - Posted by: way at September 18, 2012 6:25 PM

135 10 min

Comment #149 - Posted by: way at September 18, 2012 6:27 PM


Comment #150 - Posted by: B. Rhaly at September 18, 2012 6:39 PM

@ 111 lbs


Comment #151 - Posted by: K80 F/23/5'7"/152 at September 18, 2012 8:13 PM

9:26 subbed 135

Didn't really warm up too much...the 1st 10 were the warm up I guess

Comment #152 - Posted by: cleveland at September 18, 2012 8:22 PM



Mostly singles, I couldnt find a rhythm when I attempted to string them together.

Comment #153 - Posted by: PeterG at September 18, 2012 8:49 PM

30 @ 135 lbs
7:00 mins
My daughter has a go to !

Comment #154 - Posted by: DPL at September 19, 2012 6:00 AM

Rx 22:52

Comment #155 - Posted by: ffkwill at September 19, 2012 8:05 AM


10:49 as rx'd

Comment #156 - Posted by: T. Swihart at September 19, 2012 8:42 AM

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.

Comment #157 - Posted by: kim at September 19, 2012 1:03 PM

@ CFS 125#

Comment #158 - Posted by: Jeff & Charity @ CF Snohomish at September 19, 2012 9:52 PM


Comment #159 - Posted by: JT m/39/5'10"/175 at September 19, 2012 10:41 PM

165# 5reps; 155# 6reps; 145# remaining reps.
Needed to find comfortable weight to keep good form.

Comment #160 - Posted by: Peter Nemr M/31/65.5"/167 at September 19, 2012 11:59 PM


135# - 14:40

Iron Mike

#135 - 10:00

Comment #161 - Posted by: Gravy at September 20, 2012 6:23 AM



Iron Mike = 10:00

Comment #162 - Posted by: Gravy at September 20, 2012 7:32 AM


5:02 Rx.

Comment #163 - Posted by: Dan R at September 20, 2012 7:35 AM


Scaled to 145.


Comment #164 - Posted by: Tim at September 20, 2012 9:00 AM


Comment #165 - Posted by: David Burns at September 20, 2012 12:07 PM

9.10 ASRX

Comment #166 - Posted by: Nathan/m/165#/1979-since2008 at September 20, 2012 12:11 PM

5 rds
10 steps walking lunge with 35lb dbs up on shoulders
20 du (all unbroken first time ever!)

Comment #167 - Posted by: ecp2 at September 20, 2012 4:45 PM

M/37175/5'9 @155 13:10

Comment #168 - Posted by: Craig hicks at September 20, 2012 8:04 PM

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.

Comment #169 - Posted by: Jeff Chalfant 33/170/5'10" at September 20, 2012 9:41 PM


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.

Comment #170 - Posted by: Memuc at September 20, 2012 11:45 PM


Scaled to 115#, completed in 11m.

PR 1 rep for Clean and Jerk currently 135#.

Followed by Ab-RipperX in 9 minutes.

Comment #171 - Posted by: Arcticelf at September 21, 2012 5:26 PM

Scaled to 15 @ 175#


back crunched a bit on the last jerk


Comment #172 - Posted by: mikeyb m/51/179 at September 22, 2012 1:44 PM


Comment #173 - Posted by: RAD at September 22, 2012 4:03 PM

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.

Comment #174 - Posted by: stryker at September 23, 2012 9:49 AM

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!

Comment #175 - Posted by: stryker at September 23, 2012 10:00 AM


145 lb. Clean and Jerk x 30

BP 185 x 30

Comment #176 - Posted by: Rob S at September 23, 2012 12:41 PM

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.

Comment #177 - Posted by: Edwards M/16/5'11/175 at September 23, 2012 4:38 PM


Shoulder mobility
Burgener warmup


Subbed 150lb clean and jerk



20lb DB thrusters x 50


Comment #178 - Posted by: savetheh at September 24, 2012 7:14 AM


14:01 @185 lbs

It sounded like a hard workout. It was harder then it sounded.

Comment #179 - Posted by: Ariel Litvin at September 24, 2012 7:16 AM



@135 lbs, 30 clean and jerks. More than bodyweitgh. It felt awesome!

Comment #180 - Posted by: hugo lopez at September 25, 2012 1:04 AM

4:50 for 15 135lb c&j. 1k run wu 4:46.

Comment #181 - Posted by: kevin o at September 25, 2012 6:04 AM

Gassed (1st day back after out sick for week and a half)

As rx'd:


Comment #182 - Posted by: dsm19 M / 33 / 6'0 / 210 at September 26, 2012 3:46 AM

Subbed #135


Comment #183 - Posted by: tgremillion M/32/6'1/185 at September 26, 2012 3:46 AM

135# - 8:48

Comment #184 - Posted by: steve at September 26, 2012 8:14 AM

18:46 - Could not drop so wasted tons of time and energy lowering the weight. Man this was heavy!

Comment #185 - Posted by: Edwin 29/M/68"/170 at September 26, 2012 9:45 AM

9:52 with 95#

jerks were a combo of presses, push presses and jerks... absolutely no consistency there

Comment #186 - Posted by: Boo Boo F/148/5'9/24 at September 26, 2012 9:58 PM

For time:
135 pound Clean and Jerk, 30 reps

Time 7:19

Comment #187 - Posted by: Jeff Gebbie at September 28, 2012 6:11 PM

10:15 at 135#

Comment #188 - Posted by: Crossfit Chris at September 29, 2012 4:29 PM


Comment #189 - Posted by: nsb at September 30, 2012 7:03 PM

8.50 @105#. Slowly ramping and fighting chest virus.

Comment #190 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at October 1, 2012 8:36 AM


Comment #191 - Posted by: RAD at October 1, 2012 7:10 PM

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.

Comment #192 - Posted by: jrm at October 1, 2012 7:17 PM

scaled to 165#(next time rx)
pc + jerk



Comment #193 - Posted by: phat boi at October 3, 2012 4:20 PM

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!


Comment #194 - Posted by: Kent at October 5, 2012 11:53 AM


Scaled to #135, 6:01

Comment #195 - Posted by: denob at October 6, 2012 3:18 PM

6:35 scaled to 50k (60%) working back after shoulder inj. and 80k is my 1 rep max.

Comment #196 - Posted by: zenoperegrinus at February 24, 2013 2:35 AM

185 (45+25lb bumpers)

Comment #197 - Posted by: Doug at May 31, 2013 7:20 PM

187 pounds
After that - WOD 130521

"Omar" 16:30

For time:
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

Comment #198 - Posted by: Anton from Moldova at September 14, 2013 2:33 AM
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