October 26, 2012

Friday 121026

Split jerk 2-2-2-2-2-2-2-2-2-2 reps

Alternate stance for each rep.

Post loads to comments.

Pullup_Collage_th.jpeg

Enlarge image
Enlarge poster


"The American Swing" with Jeff Martone, CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with Rebecca Voigt, Kristan Clever, and Katie Hogan - video [wmv] [mov] [HD mov]


"Why Women Can't Do Pull-Ups" by Tara Parker-Pope, The New York Times Magazine.

"Why can't you do pull-ups?" - video [wmv] [mov] [HD mov]

"Miranda Oldroyd, strict pull-ups" - video [wmv] [mov]


From The Vault:
Nadia Shatila completes 100 pull-ups in 2:53, June, 2010 - video [wmv] [mov]
Annie Sakamoto's pregnant pull-ups, June, 2006 - video [wmv] [mov]

Posted by Pukie at October 26, 2012 5:00 PM
Comments

I think it's actually meant to be 10 sets of 2, that's what the WOD demo has...

Pukie typo'd

Comment #1 - Posted by: Keen-NZ at October 25, 2012 5:30 PM

Great video Valley Gurlz! Moving weight even with the wonky foot forward.

Comment #2 - Posted by: Matt Chan at October 25, 2012 5:36 PM

Excellent video, thanks for posting that.

Comment #3 - Posted by: Kenny Laughton at October 25, 2012 5:55 PM

Hey Phoggy, they actually posted 11 sets, and his comment was very valid either way. Clown comments are so anal. Just sayin.

Comment #4 - Posted by: Rickey at October 25, 2012 6:18 PM

How good are the girls

Comment #5 - Posted by: Peter at October 25, 2012 6:18 PM

I love you CrossFit for posting this picture in response to the NY times. They must really not like CrossFit or athletic women (2005 article).

Comment #6 - Posted by: ckatech at October 25, 2012 6:23 PM

Like how they crushed that article with all the videos of women doing pull ups.

Comment #7 - Posted by: jason hobbs at October 25, 2012 6:25 PM

It looks like CrossfitHQ just "released the Kraken!" in regards to the pull up article.

Comment #8 - Posted by: henry at October 25, 2012 6:31 PM

That is possibly the crappiest article I have ever read. There was no real data, no real explanation. The article might have said."just because". Limbs longer blah blah blah, women body fat blah blah blah. And 17 test subjects that were of "normal weight"? what the hell does that mean.

Split jerk? gross....screw it...deep lunge right?

Comment #9 - Posted by: Noel at October 25, 2012 6:48 PM

Love the from the vault videos! Annie rocks, and NADS is CA-rushing it as always.

Comment #10 - Posted by: EC at October 25, 2012 7:02 PM

So am I suppose to increase the weight each time also?

Comment #11 - Posted by: Greg at October 25, 2012 7:19 PM

The USA Today may have inadvertently just made October 25th National Female Pull-Up Day...

Comment #12 - Posted by: RyanG at October 25, 2012 7:20 PM

Obviously the modern myth of women being unable to do pull ups as depicted in the NY Times article did not reckon on the reality of the raw strength and power of Cross Fit women! But then again the New York Times tends to be chocker full of pure BS anyways.

Comment #13 - Posted by: Ian at October 25, 2012 7:26 PM

I love you folks. Just sayin.

Comment #14 - Posted by: Ben J at October 25, 2012 7:28 PM

Read the article! The author never states or even implies that all women are incapable of doing pull ups.

Comment #15 - Posted by: Jack at October 25, 2012 7:34 PM

My response to the NY Times article:
It's amazing that this article was even considered news worthy! My wife and I started doing Crossfit 2 years ago. For the twenty years or so before that we did the normal Bodybuilding workout. My wife even competed in 3 bodybuilding shows. She could barely do 1 pullup. Now she can do Kipping and Butterfly pullups (100 within 5 minutes), Strict/Deadhang pullups and yes......weighted strict pullups up to 50#. And to the uneducated person......Kipping and Butterfly pullups are a technique/style of pullups that help to maintain intensity during a workout. When not specified you have the option to do any style/technique to get your chin over the bar as long as you open your hips completely with arms fully extended at the bottom. To all those who question the Crossfit Standards I challenge you to any workout you have in your gym as long as you come to a Crossfit gym as do a WOD. You will be welcome at any Crossfit gym with open arms.

Comment #16 - Posted by: Fernando Gumba at October 25, 2012 7:38 PM

I agree with #14- the paper never directly states nor implies that 'women cannot do pullups'. Rather, it almost seems like they were trying to provide a number of excuses (body fat, strength, long arms, etc) for someone, male or female, who cannot do a pullup. I'm not entirely sure what the purpose of the paper actually was... but for an admittedly weak male of 6'8" (long levers), I say nut up or shut up. Just get the work done, by baby steps or leaps and bounds, just get it done.

Comment #17 - Posted by: Aaron at October 25, 2012 8:03 PM

Well done, HQ! p.s. That strict muscle-up in the video was awesome.

Comment #18 - Posted by: TomW at October 25, 2012 8:03 PM

how long of a rest between sets?

Comment #19 - Posted by: Chris at October 25, 2012 8:07 PM

how much rest between sets?

Comment #20 - Posted by: Chris K at October 25, 2012 8:08 PM

Hahaha this is awesome they are destroying that article... and Im with 16 that strict muscle up was dope

Comment #21 - Posted by: Morgan at October 25, 2012 8:23 PM

The title of the article is misleading, if you read the article it says they placed women who couldn't do a single pull up on a strength and conditioning program for 3 months. Then when they tested them, only 4 could do a pull up. They then came to the conclusion that performing a pull up requires a combination of strength, low bodyfat levels, and shorter stature. Look at the pic posted here.....women with low levels of bodyfat and seemingly shorter stature. Take a breath and relax everyone.

Comment #22 - Posted by: Andrew at October 25, 2012 9:10 PM

This is the same journalist who wrote that weight gain is pretty much permenent.
http://www.nytimes.com/2012/01/01/magazine/tara-parker-pope-fat-trap.html?pagewanted=all&_r=0

Comment #23 - Posted by: Ryan at October 25, 2012 9:18 PM

I love the "Eff You" shot at the NY Times blog. This reminds me of classic Coach, and I love it.

Comment #24 - Posted by: Brandon B at October 25, 2012 9:25 PM

I have a general question to get everyones opinion.
Do you take any sort of preworkout supplement? Do you feel it helps and are there any sort of negative side effects?

Comment #25 - Posted by: Zachary Roth at October 25, 2012 9:51 PM

Nadia is uber STUD. I earned my L1 at a course she assisted in. Superb communication skills and exudes confidence in her craft. She's amazing to watch.

Comment #26 - Posted by: Dan at October 25, 2012 11:24 PM

I don't think the article was that bad. It was stating a lot of women have problems with pull-ups and statistically men struggle less with them. The title was what it was for a reason... to grab attention. Bingo! Sure a lot of more advanced crossfitters have no issue with pull-ups. This was talking about women in general. Don't act so elite. There are tons of women on this website whom still can't hammer out a strict pull-up. A part of our community is progression.

Comment #27 - Posted by: joner at October 25, 2012 11:39 PM

Media Hq badass women = normal. The rest of the world = dysnormal

The real question is how many more pull ups can those women perform than Tony!

So hot!

KStar

Comment #28 - Posted by: KStar at October 25, 2012 11:44 PM

Never done split jerks before,this should be fun

Comment #29 - Posted by: Alex Cross at October 25, 2012 11:50 PM

Regarding the Nadia Shatila video - I didn't count a single pull-up. Saw a lot of swinging and using momentum to distort her weight in order to give her temporary zero- or near zero-gravity properties which she used to her advantage. But, no, no pullups or chin-ups.

How is that different from a person doing 100 pushups on their knees and claiming they can do 100 pushups?

Comment #30 - Posted by: Stephen at October 26, 2012 1:36 AM

@ #28 Stephen, That is a sequence of butterfly chinups she was doing... Chin was above bar as far as I can tell.

It is different because she is doing all 100 in under three minutes.

If you can do 100 Butterfly pullups in under three minutes. Then it is ok to criticise her.

If you can't... well then your on your way to realising why she is an elite athlete.

Strict pullups are for strength, kipping and butterflies are for lots of reps in a short time. Coupled with a powerfull hip action.

Comment #31 - Posted by: Chrisso at October 26, 2012 2:18 AM

95-115-120-125-135-135-135-140-145-150

Comment #32 - Posted by: ART/M/44/5'5"/148 at October 26, 2012 2:46 AM

Been said a hundred times but i will say it again, those older crossfit shirts like that one chick is wearing are so much cooler. If those were available to purchase I would in a minute, even at the reebok prices, the hoodies too. But the stuff now, not a chance.

Comment #33 - Posted by: ryan at October 26, 2012 3:33 AM

Practice makes perfect! Keep practicing pull-ups till you can do 1. Attainability is everything!
@ Stephen #28 Maybe you should post a video where you do 100 strict Pull-ups. Standard of a CF Pull-up = Arms extended at the bottom, Chin above the bar.
Standard of a deadlift = get the bar up till legs and hips are fully extended. What happens in between.. Who cares?

Comment #34 - Posted by: Barts at October 26, 2012 3:51 AM

row /bench from yesterday bench 185# after the workout weighed myself in at 178 24:21

Comment #35 - Posted by: zak 5'9" 180 m30 at October 26, 2012 4:14 AM

Perfect response CrossFit. Thanks.

Comment #36 - Posted by: Nicole Christensen at October 26, 2012 4:23 AM

115-125-135-145-165-185-195-200-205-210
2 min rest between sets

Comment #37 - Posted by: ferb44 171# at October 26, 2012 4:58 AM

It always seems like it's strong people who post here; can beginners/weak people come to the party? F/23/5'7.5"/195

65-70-70-70-70-75(f)-72.5-72.5-72.5-72.5-72.5

Comment #38 - Posted by: Aubrey at October 26, 2012 5:06 AM

115-115-135-135-155-155-175-175-185-195(f)

Comment #39 - Posted by: Townsend m/29/5'8"/138 at October 26, 2012 5:10 AM

95/95/115/135/145/160/170/185/185/190 fail

Comment #40 - Posted by: preacherman at October 26, 2012 5:44 AM

65
95
135
145
155
165
170
175
180
185

Comment #41 - Posted by: Bells at October 26, 2012 5:53 AM

I really need to get better at pullups, especially after this read and Crossfit's response to it. Any advice would be great.

Love Crossfit. Looking for ways to join the community and network.

Comment #42 - Posted by: CoachG30 at October 26, 2012 6:11 AM

M/173/5'7"/32
135
155
175
185
195
205
215 fail, only 1
135
185 fail, only 1
135
135

Comment #43 - Posted by: Mark S. at October 26, 2012 6:12 AM

@kris k rest as much as you find needed. Mix it up short/long etc.. This way your body always needs to adept

Comment #44 - Posted by: Tijnitijn at October 26, 2012 6:21 AM

Chicks who do pull-ups (strict or kipping) and those who work towards unassisted pull-ups are my freaking heroes. It's all about progression. As a coach I get few rewards greater than taking a novice from doing ring rows to band assisted pull-ups to unassisted pull-ups. Increasing someone's work capacity, ROM and confidence at accomplishing the seemingly impossible is what drives (motivates) me to wake up at un-godly hours on my day off/before/after regular job and get to the box.

The nay sayers can just go away or come to the box and let us show you how to get stronger, faster, and healthier.

Comment #45 - Posted by: Dick D at October 26, 2012 6:40 AM

I love those videos! I was cheering in my car watching on the phone. All that was missing was a few shots of our CF Masters ladies at the Games!

I can't believe that article was published, all it showed is that one pullup program was ineffective, one way or the other. The content of the article wasn't even about what the title of the article said it would be about. Tara should be embarrassed.

My best client - my wife Janet! - can do over 20 pullups, multiple dead hangs, and a single w 30#. She never strength trained before age 33. And while the program in the study Tara profiled was ONLY working on pullup strength, Janet is also gaining in deadlifts, squats, presses, olympic lifts, rope climbs, metabolic capacity, movement skill, and functional application of her new strengths to her life. CrossFit!

Comment #46 - Posted by: Apolloswabbie at October 26, 2012 6:47 AM

Women. The most beautiful thing God ever made.

Comment #47 - Posted by: Joel at October 26, 2012 6:53 AM

#28, You may not like kipping pull-ups because they don't fit your definition of what a pull-up should be, but they aren't a physics-defying magic trick. The momentum generated by the body that helps propel an athlete to the top of the pull-up is still generated by the body. You inaccurately compare this to doing push-ups on the knees, but in that example the weight being moved, and therefore the work accomplished, is reduced. In a Kipping pull-up the vertical displacement (how you measure work in physics) and weight of the athlete doesn't change, but the amount of work he or she can accomplish goes up compared to a strict pull-up. As coach Glassman has pointed out before, this is completely analogous to the Jerk in weightlifting, where the hips generate force into the bar that translates into upward momentum and a greater capacity to put weight overhead. Do you think of Olympic lifers as using momentum to "distort" the weight on the bar?

Comment #48 - Posted by: Russell Berger at October 26, 2012 7:04 AM

M/31/200/72

115-135-145-155-165-175-185-195-205(f)-205(success!!)

Went down and did some higher reps after WOD and finished with 45barbell OH lunges.

Comment #49 - Posted by: SeanP at October 26, 2012 7:23 AM

I didn't find anything wrong with the Times article. The title is intentionally sensational to draw attention, the news does that all the time. The article does not state that women can't do pull-ups just that it takes hard work for them to become able to do them. The program also might not have been the most effective.

I find the response here a little too reactionary and immature. I was moved greatly by the "Back on the Board" video a couple of days back but stuff like this is a little foolish.

If you really want to respond someone should challenge the article correctly. Take 17 women that can't do a pull-up and get them to do crossfit for three times a week for three months then post the results. Whether their program wasn't the most effective or not they did do three months of research to publish 500 words.

Comment #50 - Posted by: Matt at October 26, 2012 7:33 AM

I look at the mainsite this morning, and I just say to myself, Thank GOD for CrossFit!!! I am just so thankful to be part of such a fantastic, supportive community! You guys are absolutely marvelous! :D (Also, I am so putting that poster up on my wall.)

Now, off to do the WOD.

P.S. Thanks, Joel (#48)! It's great to be reminded that God gave me a beautiful form. It makes me want to take extra-good care of it, by eating primal and doing CROSSFIT!

Comment #51 - Posted by: Ariel at October 26, 2012 7:41 AM

44/m/176cm/73kg

50-55-60-65-70 kg (every 2 minutes)
75-70-70-73-75 kg (every 3 minutes)

"wrong" stance worked actually better then regular stance.

Comment #52 - Posted by: Memuc at October 26, 2012 8:07 AM

#38, I think anyone at any level should post their results. That's what makes CrossFit fun. Good luck!

Comment #53 - Posted by: Schmidty54 at October 26, 2012 8:10 AM

It's not all bad news. A google search for women pullups yeilds several workout videos for $19.95 that will teach women how to do pullups. I'll stick to the main page and free advice from CFHQ thanks. Or you can check out the counter article at Smithsonian: http://blogs.smithsonianmag.com/smartnews/2012/10/women-cant-do-pull-ups-not-so-fast/ Did we get distracted from the WOD today or what? Makes me want to work on my pullups today instead.

Comment #54 - Posted by: hugh at October 26, 2012 8:36 AM

I think its interesting and proof of the value of the pull up in fitness; the women who were trained with isolating and even functional exercises to improve their pull up STILL couldn't perform them. Goes to show that if you want to learn to do pull ups, DO PULL UPS!
I think this article actually strengthens the argument in FAVOR of the CrossFit approach. Why is everyone so defensive??

Comment #55 - Posted by: Alexis at October 26, 2012 8:42 AM

Also, that Smithsonian article is bananas

Comment #56 - Posted by: Alexis at October 26, 2012 8:50 AM

I read the article and my take on it was that the researchers could have just as easily concluded that they were using the wrong approach at training pull ups. When I asked my coach, 3 months into Crossfit how to get better at pull ups (I'm 6'7") he said "do more pull ups". I did and it worked, I stuck around after class most days and did about 3 max rep sets of pull ups, at the start it was sets of 1 or 2. Now I can do unbroken sets of pull ups in most WODs.

Comment #57 - Posted by: Jeff Halper at October 26, 2012 9:33 AM

135,165,165,...,165

Comment #58 - Posted by: cort at October 26, 2012 9:38 AM

as rx'd

Power cleaned all weights then 2x Split Jerks.

Got to 90kgs, failed on 95kgs twice.

Then did todays strongmanwod with 70kg atlas stone.

Comment #59 - Posted by: Brian R at October 26, 2012 9:39 AM

50/50/52.5/55/57.5/60/65/67.5/65/60 -KG
110/110/115/120/127/132/143/149/143/132 - LBS

Comment #60 - Posted by: Dan Roach at October 26, 2012 9:51 AM

My client. a 71 year old man, 6"2" with long arms, did his first pull up last week.
If you are the type to make excuses you will always find one. Focused effort brings reward equally and without favor, to those who apply themselves.

Comment #61 - Posted by: Mikki Lee Martin at October 26, 2012 10:02 AM

M/190/5'6"/34
Shins are sore from too much Army running and also feeling a bit sick (kids are sick at home).

95
105
115
125
135
145
155
165
175
185(F)

Comment #62 - Posted by: Angel at October 26, 2012 10:08 AM

F/42/5'7

120 = end weight.

Question for the folks here: If you've been doing split jerks for awhile and know the technique, how much more weight do you lift doing a split jerk vs. a push press?

Comment #63 - Posted by: Rhonda at October 26, 2012 10:10 AM

Love it! I have been working on my pullups and am now up to around 10.
Keep up the good work all!

Comment #64 - Posted by: rh at October 26, 2012 10:30 AM

BW 135.2 today

135
135
135
145
145
155
160
160
160
160

Comment #65 - Posted by: Bill M. m/48/5'3"/135 at October 26, 2012 10:30 AM

75
95
115
125
135
145
155
160
165
170

Comment #66 - Posted by: Kevin C. (M/53/5'11"/175) at October 26, 2012 10:35 AM

135, 155, 160, 165, 170, 175, 180, 185, 190, 195

Comment #67 - Posted by: fathertyme 34/m/6'/175# at October 26, 2012 10:36 AM

240 lbs.

Comment #68 - Posted by: Jeff A. at October 26, 2012 10:56 AM

M/5'10"/190

135-145-155-165-175-185-195-185-190-200(Pr)

Comment #69 - Posted by: JKrueg at October 26, 2012 11:23 AM

38 M 6"5 215

Been a while since I have done split jerks(shoulder problems). Form felt shaky but weight felt okay. I will push it with heavier weight next time.

95
115
135
145
155
165
165
165
165
165

Comment #70 - Posted by: Jay TN at October 26, 2012 11:24 AM

105
135
145
155
165
185
195(1+F)
165
165
165

Comment #71 - Posted by: Nicholas (M/5'10"/180/27 at October 26, 2012 11:44 AM

m/41/6'4"/226

135,155,170,185,200(1),205(f),175,165,165(4),165(4)

Comment #72 - Posted by: JayW at October 26, 2012 11:47 AM

First time on this movement!
Bar, Bar, 65, 65, 95, 95, 115, 115, 135, 135

....no 2.5 or 5 lbs iron in the basement gym is a problem!

Comment #73 - Posted by: DocP at October 26, 2012 12:01 PM

m/160/42
235 as rx'd

Comment #74 - Posted by: Seth H. at October 26, 2012 12:19 PM

After watching her mother, older brothers, and me doing pull ups, our 9 year old daughter worked on her hanging times then chin ups until she got her first pull up. The accomplishment and satisfaction has translated into physical (and other) confidence. Now she is helping our 6 year old with her chins.

Parents teach your daughters to do pull ups. The benefits are more than physical.

Comment #75 - Posted by: Scott Dyer at October 26, 2012 12:27 PM

m.32.69.175;

95,115,135,145,150,150,160,165,170,175

Comment #76 - Posted by: djf at October 26, 2012 12:31 PM

Started 95... Ended 165 killed this one. Just got a pair of the Crossfit Olympic lifting shoes what a difference! Can't wait for tomorrow!

Comment #77 - Posted by: RioSandiego22 at October 26, 2012 12:43 PM

155-165-175-185-195(1)-195(1)-195-200-205(0)-185(1)

Then made up the missed reps with 135(3)-155(2)

Comment #78 - Posted by: mlt at October 26, 2012 12:46 PM

155-165-175-185-195(1)-195(1)-195-200-205(0)-185(1)

Then made up the missed reps with 135(3)-155(2)

Comment #79 - Posted by: mlt at October 26, 2012 12:49 PM

135-155-185-205-215(1)-215(1)-185-185-135-135

Comment #80 - Posted by: daniel cram at October 26, 2012 1:06 PM

Just wanted to let everyone know Dogtown Crossfit in Culver City CA. just went over the $100,000.00 dollar mark for their Crush Cancer fundraiser event Saturday Oct. 27. This is not a small amount of money for one affiliate to generate for a good cause. F' it I'll say it, ITS A HUGE AMOUNT OF MONEY. Good job to Adam, Dusty, and Liz for putting this whole thing together.
Here is my donation page if you're interested. (link is work safe)

http://www.crowdrise.com/crushcancer/fundraiser/eriklilliedahl

Comment #81 - Posted by: Erik Lilliedahl at October 26, 2012 1:27 PM

135,165,185,205,215,225,235,245,255,275(1+f)

Comment #82 - Posted by: Chris at October 26, 2012 1:36 PM

I have a general question to get everyones opinion.
Do you take any sort of preworkout supplement? Do you feel it helps and are there any sort of negative side effects?

Comment #83 - Posted by: Zachary Roth at October 26, 2012 1:49 PM

95, 115, 125, 135, 145 (f), 145, 150, 135, 135, 135

M.38.170,5'10"

Comment #84 - Posted by: Dom H at October 26, 2012 2:06 PM

Zachary;
Good old strong coffee is my preworkout supp of choice. BCAA's work wonders too.

Comment #85 - Posted by: Andrew at October 26, 2012 2:36 PM

@Rhonda - It depends on how good your technique is, but personally I can lift abou 10% more with a split jerk vs power jerk

@Zachary Roth - Pre-workouts are tricky in my opinion. If you overuse them you can get burnt out due to the stimulants in them. They can definitely help as an occational booster, but I never use a full serving, usually 1/3-1/2 serving. If you are having trouble getting pumped up before a workout you may want to change your warm up. Here is an example of a dynamic warm up.. http://optexperience.com/newsletter/item/dynamic-range-of-motion-warmup-video

you can search his site for more detailed info.

Comment #86 - Posted by: brian p at October 26, 2012 2:39 PM

40-50-60-70-70-80-80-80-80-85 kgs

Comment #87 - Posted by: Zayed at October 26, 2012 2:45 PM

Preworkout supplement? I take Advocare Spark (amino acid, caffeine, and vitamin mix) with a little Arginine (vasodilator) and Mass Impact (creatine). Also use an Amino acid capsule to help with muscle soreness. I take this about 15min prior to workout and then have a protein shake after. I know CF only endorses fish oil (which I take as well) but this mix works well for me and the only side effect I have noticed is muscle groth and faster recovery.

Comment #88 - Posted by: bill at October 26, 2012 2:56 PM

185-195-205-215-225x1(F)-215-215-215-215-225

Comment #89 - Posted by: Justin-M/26/5'8"/205 at October 26, 2012 3:07 PM

Modified / Scaled
6 months and 24 days since TKA
Push Press: 95-115-135......135
M/55/6’/200

Comment #90 - Posted by: Pete In Sun City at October 26, 2012 3:08 PM

MOD - catch up

21-18-15-12-9-6-3
95lb SDHP
24" Box Jumps
1.5kb KB swings

20:05

M/52/190lb

Comment #91 - Posted by: Mazzone, Chantilly at October 26, 2012 3:14 PM

M/28
Heaviest I got was only 185!!!! Damn it!!

Comment #92 - Posted by: O'C at October 26, 2012 3:19 PM

I couldn't get to the gym today so I made a circuit in my basement.

36 minutes total, 30 seconds on, 10 seconds rest, 6 total rounds of 9 moves.

Push-ups
Pull-ups
Kettle-bell swings
Squat jumps
Handstand (hold for 30 sec.)
Plank pose
Crunches transferring a large ball between hands and feet
Box jumps
Dips with elevated feet (on a keg, in my case)

Comment #93 - Posted by: Brynn at October 26, 2012 3:23 PM

I have a general question to get everyones opinion.
Do you take any sort of preworkout supplement? Do you feel it helps and are there any sort of negative side effects?

Comment #94 - Posted by: Zachary Roth at October 26, 2012 3:46 PM

A kipping pullup is indeed very different than a dead hang. Most people should really focus on building strenght in dead hangs before trying to kip....your shoulders will thank you for it.

Comment #95 - Posted by: Will at October 26, 2012 4:13 PM

novice, 3rd week crossfit
F/35/5'3/168
55,65,65,95,95,95,95f,85,85,85,75

Comment #96 - Posted by: Jamie at October 26, 2012 4:51 PM

Only supplement I take is Krill Oil. I don't consume anything pre-workout so I don't hurl. Post-workout is water immediately and a meal within a couple of hours if I can.

Comment #97 - Posted by: Wally at October 26, 2012 4:54 PM

F/51/5'6/125
55 60 60 65 65 70 70 75 75 80

Comment #98 - Posted by: D.S. at October 26, 2012 5:09 PM

F/35/5'2/135

45-55-65-75-75-80-80-85-85-90(f)

Comment #99 - Posted by: Kimi at October 26, 2012 5:20 PM

Split jerk
2-2-2-2-2-2-2-2-2-2

40kg-45-50-52-52-52-52-52-52-52

Need longer bar

Comment #100 - Posted by: Saganamooo at October 26, 2012 5:23 PM

f/32/140/5'5"

60
70
80
90
100
100
100
110 (1+f)
110
120 f

Comment #101 - Posted by: Christie at October 26, 2012 5:56 PM

40 y/o, M 230lb., 6'
135,145,155,165,175,185,195,205,225,245(f)

Comment #102 - Posted by: darrinplank at October 26, 2012 6:08 PM

185,205,215,225,235,245,255,265,275,285

Comment #103 - Posted by: Jdisch at October 26, 2012 6:50 PM

135-155-165-175-185(1)-185-185-175-175-175.
Dropped the weight to get more comfortable in the split.

Comment #104 - Posted by: Kurt M/39/185 at October 26, 2012 6:56 PM

No Rep!

Comment #105 - Posted by: Nick at October 26, 2012 7:28 PM

M/57/6'2"/195
65-75-80-85-90-95-100-105-110-110
Only been CrossFitting 6 months, could not lift the 45lb bar out of the stand when I started, Feeling stronger everyday...

Comment #106 - Posted by: Den at October 26, 2012 7:38 PM

m/218/6'8"
95-115-125-135-145-140-150(1)-150(1)-150(F)-140(f)

Comment #107 - Posted by: ChuckO at October 26, 2012 7:47 PM

135-155-165-175-185(x1)-195-205

Only did 7. Whoops

Comment #108 - Posted by: Sinal M/33/5'9"/210 at October 26, 2012 8:06 PM

95,115,135,145,150,155,160,165,170,175

Comment #109 - Posted by: scfd1_9607 at October 26, 2012 8:06 PM

split jerking in a globo gym = mission impossible
couldnt get over 70kg
!

Comment #110 - Posted by: matteo at October 27, 2012 12:29 AM

135
165
165
175
185
195
195
195( f)
165
165

Comment #111 - Posted by: Dave W 28/180 at October 27, 2012 6:14 AM

95-115-125-135-145-150-135-135-125-125

Comment #112 - Posted by: c-los at October 27, 2012 7:30 AM

M/20/160 lbs
140
140
140
140
140
140
140
145
145
150

Comment #113 - Posted by: Jordan Twidell at October 27, 2012 8:08 AM

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

Comment #114 - Posted by: Patrick C (M/30/5'11 /207 lbs) at October 27, 2012 8:45 AM

95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195x1

Comment #115 - Posted by: Pacers at October 27, 2012 9:46 AM

130-135-140-145-150-155-160-165-170-155

Comment #116 - Posted by: myles456 at October 27, 2012 10:38 AM

95
105
115
125
135
145
155
165
175(f)
155
155

Comment #117 - Posted by: Rob at October 27, 2012 11:50 AM

M/31/204LBS
135-185-195-205-215-225-230-235F-225-225

Comment #118 - Posted by: DEEMER at October 27, 2012 2:34 PM

135,155,165,175,175,185,135,135,135,135

Comment #119 - Posted by: MAGNUS M/26/5'8/160 at October 27, 2012 2:50 PM

Katie has a very solid jerk technique. well done.

Comment #120 - Posted by: Pat McCarty at October 27, 2012 2:57 PM

115
135
165
175
185x1
165
165
165
165
185pr!!!!!

Yes so excited!

Comment #121 - Posted by: Paul Daniel at October 27, 2012 3:16 PM

M/43/6'3"/265#

Power clean and split with the same leg due to replaced left hip

155
165
175
185
195
205
215 PR
225-1 F, but new single PR
185
185

Comment #122 - Posted by: Halvy at October 27, 2012 3:47 PM

55kg-55-55-57.5-57.5-57.5-60-60-62.5(PR)-65(PR)

Comment #123 - Posted by: Brett (M/24/188cm/74kg) at October 27, 2012 3:58 PM

M/33/5'6/165#

Split Jerk: 95/95/95/PR 135/135/PR135/95/95/135/135
Plus Split Jerk: 95/95/95/95/95
Plus Hang Clean: 10 reps @ 95#

Comment #124 - Posted by: Aldo Villasenor at October 27, 2012 4:05 PM

125/135/140/145/150/155/160/165/170(1)right/170(1)left

First time split jerks leading with left foot. Found it to be a stronger position (or as equally strong as my right side). Cool.

Good tips in video with Rebecca Voight. Thanks.

Comment #125 - Posted by: Ronnieboy at October 27, 2012 5:48 PM

185
195
205
215
225
235
245
255New pr
245
250

Crossfit works

Comment #126 - Posted by: Hollyhog at October 27, 2012 5:54 PM

M/29/136#

kgs: 30-35-40-45-50--55--60--65--70(PR)--75f
lbs: 66-77-88-99-110-121-132-143-154(PR)-165f

All going from the ground, hand to equal my power clean PR just to attempt the 75kg/165lbs.

Was a good day.

Comment #127 - Posted by: Keen-NZ at October 28, 2012 2:22 AM

SJx2: 95, 105, 115, 120, 125, 130, 135, 140, 125, 95

Comment #128 - Posted by: Harpo m/45/5'7"/145 at October 28, 2012 3:48 PM

45
45
65
95
115
125
135
145
155

Comment #129 - Posted by: waylman at October 28, 2012 4:07 PM

2012-10-27: Did split snatches. 95-135.

Comment #130 - Posted by: gs at October 28, 2012 5:23 PM

2012-10-27: Did split snatches. 95-135.

Comment #131 - Posted by: gs at October 28, 2012 5:23 PM

40-45-55-65-75-80-85-90-95-100

Comment #132 - Posted by: Danielle at October 28, 2012 6:42 PM

Sub'd push jerks as I need to work on those before I start getting crazy with the split jerk. 55-65-70-75-75-75-80-80f-75f-70.

I love that article, it was awesome, I mean really very educational. I really think that as with anything you want to do and can't, you keep DOING THAT THING. So if you want to do pull-ups, go do pull-ups: negatives, with a band, jumping, whatever works for you. Whoopty whooooop!!!

Comment #133 - Posted by: Mags at October 28, 2012 7:01 PM

did this saturday

split jerk 10x2, alternate legs fwd each rep: 115-125-130-135-140 (wrist pain) - 100 - 105 - 110 - 110 - 125

went with narrower grip after 140. better.

Comment #134 - Posted by: matt h at October 28, 2012 8:00 PM

95
95
115
115
135
135
135
155

Comment #135 - Posted by: phill 37deg21'41"N 118deg23'43"W at October 28, 2012 8:11 PM

#95

Comment #136 - Posted by: tom juhn at October 29, 2012 2:58 AM

135-145-155-165-175-185-175-175-175-175

Comment #137 - Posted by: Peter Nemr M/31/65.5"/172 at October 29, 2012 3:29 AM

M/40/5'11"/204

1 set every 4 min.

(kg) 60-65-67.5-70-72.5-75-77.5-80(failed 2nd rep)-80(no reps)-70.

Comment #138 - Posted by: Jose-Luis Morales at October 29, 2012 5:02 AM

3 mile run
22:10
Then
2 X 10 155# Split Jerk
Then
30 K's to E's
Good Workout

Comment #139 - Posted by: dyagg at October 29, 2012 6:03 AM

M / 175lbs / 5'11 / 24yrs / @Qatar

95-115-135-155-175-185-195-205-215-225

Comment #140 - Posted by: Martins at October 29, 2012 6:05 AM

205 for 3.5 reps
195 for 4 reps

aimed at 4-6 for each set to avoid droping steal

glad to be able to compete with the Valley girls on something

Comment #141 - Posted by: Nathan/m/165#/1979-since2008 at October 29, 2012 12:02 PM

M/43/5'8"/170

95-105-115-125-135-145-155-165(PR)-175(PR)-180(f)

Comment #142 - Posted by: Jon Craig at October 29, 2012 12:27 PM

Here is another example disproving the idea that women cannot develop upper body strength. I wonder how many pull ups she can do? With ONE ARM?

http://youtu.be/Rp77hewIl3o

Comment #143 - Posted by: Bill Hanson at October 29, 2012 12:37 PM

47-52-57-62-64-67-69-71-72-73(1)f

Comment #144 - Posted by: lucio1928,M/40/184cm/96kg at October 29, 2012 5:28 PM

135-145-155-165-175-180-180-185-185-190

Comment #145 - Posted by: Jeff Gebbie at October 29, 2012 7:01 PM

Just started Crossfit literally 2 weeks ago. I've hardly worked out, but I want to be fit and healthy in the coming years:
M/18/6'1"/184

95-105-115-125-125(failed the second, then rested and finished it off)-120-120-120-120-120

Comment #146 - Posted by: Alex at October 30, 2012 1:17 AM

135-135-135-135-145-155-165-175-185-195(1)lbs

Behind the neck split jerk. Did not alternate feet.

Comment #147 - Posted by: DPL at October 30, 2012 3:16 AM

115-125-135-145-155-165-175F-175F-165-165

Comment #148 - Posted by: Gravy at October 30, 2012 5:24 AM

135
135
145
145
155
155
165
165
175
175

Comment #149 - Posted by: cscarr52 at October 30, 2012 1:23 PM

185
195
205
215
225
235
245 (fail, 1)
245 (fail, 1)
245 (fail, 1)

Actually forgot that it was supposed to be 10 sets, thought it was 7. Did some extras at the end b/c 245 seemed doable. For these, I did the first jerk with my non-dominant (right) leg forward, and the second rep with the dominant (left). As expected, there was a pretty noticeable difference - I had trouble getting low and aggressive with the right leg. Second try at 245 was closer. For the last set of 245, I switched and went left leg first - almost had it. Perhaps fatigue at the end. These were fun, I love me an oly day.

Comment #150 - Posted by: Mel 39/m/5'10"/175 at October 30, 2012 1:58 PM

M/37/5'11"/190lbs

as rx'
135, 155, 165, 175, 185, 195, 200 (f), 185, 190, 195

Comment #151 - Posted by: Casey Ray at October 30, 2012 2:51 PM

M/5'11"/193

I didn't know we were supposed to increase or decrease weight. Just stuck at 185 lbs all 10 sets. Used it as warm up for the day.

Comment #152 - Posted by: Ethan at October 30, 2012 4:26 PM

135
155
175
195
215
225
245
255
265
275

Comment #153 - Posted by: halkster M/34/180 at October 30, 2012 5:00 PM

23/5'7"/154 lbs

95 115 135 145 155 165 175 180 185 f(1)-pr 135

Comment #154 - Posted by: Nate at October 30, 2012 7:39 PM

110, 130, 160, 160... 160.

Comment #155 - Posted by: JT m/39/5'10"/175 at October 30, 2012 9:07 PM

43/m/6'1/220
165/175/185/195/205/215/225(1)/225(1)/225(1)/205
1:30 rest between sets
Not enough split to get under the weight

Comment #156 - Posted by: PW56 at October 31, 2012 10:12 AM

135, 145, 155, 165, 175, 185, 195F, 175, 175, 175 (31 Oct '12)

Comment #157 - Posted by: NAMWIZ at October 31, 2012 5:46 PM

115 125 130 135 140 145x1f 135 135 135 135

Comment #158 - Posted by: David Burns at October 31, 2012 6:34 PM

m/35/6'/203

95-95-105-115-125-135-145-155(f)-150-155(f)

Comment #159 - Posted by: Nate at November 1, 2012 12:01 PM

As rx'd with a power clean.

135, 145, 155, 165, 175, 185, 195, 200, 185, 185

Comment #160 - Posted by: Crossfit Chris at November 1, 2012 5:03 PM

Tara 112.5
Ricky 85
Mr. Carey 155
Steven 175
Katie B 85
Sim 75
Sandi 75
Hannah 85
Jason 135
Connor 65
Aaron 40.5
Ducky 105
Ryan 245
Mama V 77.5
Frankie 50 (form)
Mr. Murley 155 (not alternating
Crystal 55 (push press)
Mr. K 55
Kyle 85
Pam 37.5 (push press)
Shara 45
Heather 45 (push press)
Mrs. Carey 85
Mr. Wonsil 90
Mrs. Pip 90

Comment #161 - Posted by: BFCC at November 1, 2012 7:42 PM

135, 155,175, 195, 215, 235, 245, 245,245, 245

Had to start from the ground, limited by max power clean. It's 245.

Comment #162 - Posted by: Sherwood M/24/5'11"/210 at November 2, 2012 2:57 PM

F/42/5'6"/145

55-75-80-85-90-95-100-105-110-105

Comment #163 - Posted by: mom to five at November 4, 2012 4:41 AM

m/38/5'9/173
CFWU-2. Shortcut since I slept in...again
135,155,155,165,175,175,185,185,195,195-1
Disapp w/last set. More mental, I'm sure. Tried to get good drop in split. Not very successful. Good bar positioning on shoulders - at clavicle.

Comment #164 - Posted by: jrm at November 4, 2012 5:17 PM

M/ 38/ 134 lbs/ 5'-6"
As Rx: (I needed a super long warm up yesterday)
I stretched, did DUs, burgener warm up, etc.
I ahd a tweeked nerve in my neck and back.. so I was NOT feeling it.. and needed a long time to get loose and warm and kind of ready.
I took the Split Jerking slow and steady to see how the loading would feel on my body.
75 lbs x 8 alternating legs
85 lbs x 6 alternating legs
95 lbs x 4 alternating legs
115 lbs x 4 alt. legs
125 lbs x 3 alt. legs with 2 on weaker leg
130 lbs x 3 alt. legs with 2 on weaker leg
WOD:
135 lbs x 2
145 lbs x 2
155 lbs x 2
155 lbs x 2
160 lbs x 2 (2 sets)
165 lbs x 2 (3 sets)
170 lbs x 2
POST WOD:
Tabata DUs - I was doing about 30 - 35 each round... I did one with 40 or 41, but then I also tripped up a couple times and only got about 30

I finished with some stretching and then some handstand kick ups and walk to the wall...

Comment #165 - Posted by: Anton at November 5, 2012 7:50 AM

M/22/5'11"/183

135-155-175-185-195-200-205-210-215-225x

missed the second on 225

Comment #166 - Posted by: Miles Forks at November 5, 2012 5:28 PM

40-45-50-55-60-65-70-75-80-85-90 failed on 1 -90failed on 2

Comment #167 - Posted by: Mik at November 6, 2012 1:05 AM

115/125/135/145/145fon2/145/145/155/155fon2/155

Comment #168 - Posted by: Craig hicks at November 8, 2012 9:39 PM

45-55-65-75-85-95-105-105-110f-100

definitely still learning the movement

Comment #169 - Posted by: Boo Boo F/147/5'8/24 at November 10, 2012 8:44 AM

45, 65, 85, 105, 125, 135, 145, 155, 160, 165

Comment #170 - Posted by: Manchild at November 12, 2012 5:41 AM

115,135,155,165,175,185,195,205,205,215f 2nd rep

Comment #171 - Posted by: MikeD at November 15, 2012 8:41 AM

45 x 10
75 x 8
95 x 6
115 x 4
135
155
165
175
185
195 x 1 (f on #2)(right ft fwd)
195 (f on #1)(right ft fwd)
185
195(pr)
195

m/41/5'8/240

Comment #172 - Posted by: phat boi at November 29, 2012 1:13 PM

60,65,65,65,70,75,80,80,80,80 17.04.13
alternated with power snatch (29.10.12) for 1st 4 R - have got a little behind thru inj.

Comment #173 - Posted by: zenoperegrinus at April 17, 2013 12:56 AM

CFWUx2
Burgener warmup
60kg-62.5-65-70-75-77.5-80-82.5-85-87.5
r – l – r – l – r – l – r – l – r – l – r - l

Comment #174 - Posted by: Doug at July 4, 2013 2:56 PM
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