Nice triple extension Adam and great job CFFV on the Big Bob Challenge!!! Awesome coach and gym.

loving it - never done gwen, but she is on my list!

So, how did the “Flipped Fifty” go? Were you faster or slower than the “Filthy Fifty”? I’m gonna get it today; I’ll report back later.

This has been a very cool month. Seriously, some really great stuff for us to work with, and some absolutely classic CrossFit. You just can’t get a better example of “constantly varied”. Kudos to the wizards at HQ who are doing the programming.

“Gwen”, a “Girl” who makes rather infrequent visits here. This one is kinda like some of our other benchmarks, but then again it’s kinda not. The rep scheme is 15-12-9, but it’s NOT for time. You can rest as much as you need between rounds, and it is not necessary to time the rounds. Sarah rested 6 minutes then 8 minutes. Record the weight you used.

One movement or exercise, Clean and Jerk, but this is really different from “Grace” for example. It’s more like “The Bear” (look it up). You get to choose the weight, and you are to use the same weight for all three rounds. Once you start a round you must NOT PAUSE when the bar is on the ground. Touch-and-go only. If you must rest, re-set your grip, whatever, you need to do it before the weights hit the deck. Any of this can be done in the front rack position, or bent over with the bar resting on your thighs.

If you stop, dump the bar, or let go at the bottom it is a “foul” and stops the round. What, exactly, does that mean? Unlike some of the CrossFit Endurance WOD’s in which a foul triggers a penalty, here I think it means you rest and then start that round over.

Sounds tough, huh? What the heck should we choose for the weight? That’s tough, too. Have you ever done “Grace”, 30 C&J with 135lbs.? How did that go? What’s your 1-rep max Clean & Jerk? No idea? Me either, frankly. Here’s how I’m gonna approach it. My 1RM C&J is 165lbs. I would do “Grace” with 115lbs dumping every one. I’d like to try this with ~50% of my 1RM, maybe something between 85 and 95lbs. depending on how I feel when I warm it up.

No history with this movement whatsoever? That’s very likely if you are a Newbie. Watch the video. Think about how that athletes were coached. Practice the movement. Play around with different weights. Err on the lighter side when you choose your load for the WOD. “That was the right weight” must have felt really good for Sarah to say! Take your time; since there’s no clock this is a great opportunity to drill the movement.

I’m really enjoying this month, really liking not only the variety but also the details, the nuance, the challenge. The surprise each day’s WOD brings. The subtle differences between the really famous WOD’s we’ve done and stuff like “Gwen”. There’s a definite intellectual attraction to CrossFit, a well that you can choose to dip into as deeply as you’d like. A WOD like “Gwen” is a great opportunity to discuss all kinds of CrossFitty stuff.

“Gwen”, a rare Girl. Nice! 3-2-1…Go.

Impressive video, mentally tough. Looking forward to the challenge tomorrow!

Nice demo video, very good tips on choosing the right weight. This will be very humbling.

Great demo vid! Love the tips on how to choose the right weight. This will be humbling.

Hey CrossFit family, Ijoined 3 months and 18 days ago- absolutely love it; and CrossFit has proved to have changed my lifestyle around... Question for all: I'm a M/29/227lb and I was wondering if weight, and height could have anything to do with the way my time for some of these WOD's are timed- for example, "Reverse Filthy Fifty", I scaled the reps for each to 30 and finished in 18:23 where I see a lot of people my age who are lighter in weight do it Rx'd at 18:37..... So, would my wight or hight effect my performance as for timing wise???? I'm a smart guy, but I also see guys even heavier than me just kill some WOD's and I'm trying to see where my weaknesses is compared to what's normal.

What happens on a foul call? If I pick a weight too heavy and have to readjust - is it WOD over? I assume I can regrip in the air, correct?

#4 Drama7 that's nothing to worry about. Some of these guys have been doing at for years, and their weight might also be more lean weight. To do any workout Rx'd as a rule you should be able to do about twice the weight listed as a 1RM. The goal for most workouts is to rest as little as you can to keep the intensity high while still maintaining good form.

BUT...Remember always Good Mechanics keeping Consistency before intensity. So if your mechanics and consistency are not their either don't go heavier to Rx'D with a high intensity. 3 months is really a short period of doing CrossFit, don't rush it--stay focused and keep grinding.

I thought it said even a regrip off the floor is a foul - did Sarah technically foul out her first set?

To follow up I assume a regrip is a proper release and hands come off the bar, so minor adjustments are doable?

So, clean and jerk means power clean & push jerk, not real clean and real jerk? Just asking, not a hater I promise!

@ ckatech- Thank you for the advice; it really means a lot. I defiantly have my whole life of exercising (CrossFit) and intend to take my time, keep that motivation, and stay focus within. Hopefully one day i'll be able to take it to another level. Once again, thank you for your advice. Drama7

Just got to RFF
January 11, 2013- Filthy Fifty @ 29:40
Tonight @ 22:27

#11: Power Cleans are usually more difficult to do with a higher weight (your max power clean is less than your max clean and jerk) so if you can power clean your chosen weight then it is OK. Same with the Power/Push Jerk. Whether Sarah could have done more weight and done full cleans and split jerks is another story.

95 as rx'd...wimpy would like to try it again...did it all unbroken as rx'd...getting over an awesome month long cold been out of it trying to get back

M/40/111/6'3"
90lbs unbroken

Tried 135lbs for last set to see if i could do it and could barely get 2 reps. Much respect to Sarah Hopping

Are we allowed to dump the weight on the last set like in the demo or should we bring it down controlled?

Went with body weight at 65 kg, and got through the 15, but couldn't go any further than 9 on the second round. I didn't have time or energy to wait, recover and start over, so I'll try again tomorrow with 63 kg.

M/47/180

115

15 @ 100#
12 @ 105#
9 @ 115#
5:00 rest interval.

m/44/5'6"/140

115

55 kg rx'd

Don't think I could have gone any heavier. Grip was the major issue here, had to rest 7 and 10 minutes to get forearms somewhat relaxed.

M/34/175/5'11"

15 @ 75
12 @ 95
9 @ 105

All power cleans, no squats.

Yup, I know we were supposed to use the same weight, but didn't know exactly what my 1RM was. Guessed it was ~145 so started at 75 and found it wasn't hard enough. Last set was noticeably harder. Next time I'll try 105 for all.

Much respect to Sarah for throwing 145 around in the video! Watching the WOD ahead of time was key to knowing what to expect as far as the "rules" of the WOD.

m/27/190
used 95 but could have done 115. First time doing this workout. I will use 115 to 135 next time I do this. Loved it.

95#

115# as rx'd

198

85#, grip endurance sucks.

105#
4 min btwn rounds...forearms are fried

Sarah is one impressive athlete...kudos to her.

F/51/5'6/120
New to this
65# it was a good weight but my elbow hurts

135#

maybe 140 or 145 but grip was smoked

Let's just be honest here, it is humbling. It stunk. I did it with 115 pounds and my max is 200. I have no grip left.

95# 9:20

For the fouls i did 10 burpees, total 40 burpees.

Great to see one of my cert coaches again! Awesome work, Sarah. Good to see your smiling face.

95#

fouled every round (2,2,1), I wasn't able to regrip in the front rack position or bent over with it on my thighs. Also didn't know that a foul meant to that you have to restart so I just shook out my arms and continued... oh well it was still a workout!

Nice! I'm shooting for#185, can't let a girl lift more than me lol

M/40/188
Got 155# as rxd

M/38/71/180

115 - 125 - 135

Working a tweakie left trap.

Scaled per Bingo's advice:

105#

Round 1: 2 fouls (forgot the rule and paused on floor to adjust grip)
5 minutes rest
Round 2: 0 fouls
5 minutes rest
Round 3: 0 fouls

Grip was the biggest challenge, but the weight I chose was a tad light. Probably should have gone with 115#. Next time...

Sarah Hopping...you are one strong woman. Very impressive!

115 wow!

Spot on Playoff: humbling! Multiple fouls!

Hook grip!

40 kg. great form on the picture.

Gonna do this one tonight.

M/29/6'1/190
1RM clean and jerk = 230#

People with comparable stats: what weight should I use? I really want to do this one right....

I have been doing CrossFit for about a year now. I was talking to one of the guys who got me started on CrossFit yesterday, and it helped me realize how much of a difference CrossFit has made in my life. When I started, I weighed 174. Now I'm tippin the scales at 192. My bench has gone from 275 to 320, deadlift from 375 to 500, and power clean from 205 to 230. My speed has improved, along with muscle endurance (which is exactly what one of CrossFit's goals is, go figure lol). I'm a police officer when I'm not CrossFitting, and everyday I see instances of how doing CrossFit has benefited me in my work. I just want to extend a thank you to those who manage the website and post the workouts, etc. It's true that doing CrossFit is not just a workout program, it's a lifestyle.

F/42/5'6"/145

I faulted/rested in every set and basically did 6 mini-sets of 8-7-6-6-5-4 reps.

85#

As is typical, it was a harder WOD than I thought it'd be.

95#. Definitely should have used 115#. Getting back into crossfit feels good. Really good.

#120 - no faults

As has been posted, this is waaaaay harder than it looks. Grip is so key.

Didnt matter where I tried to rest, overhead,front rack,hips,....it all sucked.

95#. Definitely should have used 115#. Getting back into crossfit feels good. Really good.

Comment #45 - Posted by: BJ at January 29, 2013 8:40 AM

Nice work brother; I'm in the same boat. Been away too long, but it feels good to be back.

25 Kilos 55 pounds

Rest 2'

I still have to improve technique.

115#

Had the strength for 135 but not the grip.
just as challenging as Sarah Hopping makes it look!

M/49/212/5'8"

#145 As RX'd

6:10 min rest after first round
6:20 min rest after second round

Sarah is a beast! I admit, I did #145 because she did and my forearms/grip were on fire. No fouls though. Loved the workout.

95# as rx'd
First time doing C&Js. Practiced with bar then 5 reps @ 135. Felt dead after just 5 so did gwen @ 95. Looking forward to increasing load with more practice.

So, someone had a horrible idea. Didn't have a chance to do the "Reverse Fifty" yesterday, so we did that to warm-up for todays C&J's.
35:35 Fifty time.
95/115/115 for C&J
The worst part - the 95 lbs was really easy for that first set, so when I tried 135 for the second set and only got 6 the RESET killed me! Push yourself, but my advice - FINISH YOUR SETS!

Had a great coach to help me keep my clean form... CLEAN. Cues: "weight in the heels, use your hips, keep the weight back!!!" Help your partners reach new heights by taking interest in their well-being, not just your own.

M/26/165

M/35/6'3"/200

135

Hey guys. Gonna be moving with my family to a new house and going to start my own garage gym. My big project I want to tackle is a home made Dip PU bar combo. Anybody out there with the smarts or knowledge how to do the construction? Or know where to go to find it. I did check the FAQ before posting and if I missed it then I apologize. Thanks guys.

105#. very hard :)
comment to other newbies. for 3 months I have been working on muscle ups. watching videos for tips. reading stuff etc. I have managed 2 total in 30+ attempts. I have done plenty with a jump to assist. focused like crazy on getting false grip secured, pulling to sternum, keeping elbows in etc. I am not lacking strength (30+ dips, 20 pullups). Today after the workout when I was completely beat I decided to try again and did 3 in a row (didn't try more). The difference was I focused on my abs. as I was doing my pullup I tried to do the biggest sit up I could do and all of a sudden it become relatively easy to do a muscle up. before I was trying to lean through but focusing on getting my head and shoulders over the rings not focusing on my abs. It worked for me, maybe it will help someone else. good luck and thanks.

ytfiF yhtliF, details there.

32:15

Failure ...

M/36/145

Inspired by the video went to aggressive with the weight.... tried 115# lost grip twice and had to reset, but finished. 2nd and 3rd dropped to 105# and still struggled. Completed all the reps but not unbroken like they wanted.

M/41/84 kg/174 cm

45 kg/ 100 lbs
On the second round 1 foul after 10th rep. This was surprisingly harder than I thought. A great WOD :D

M/35/5'9"/160

115lbs

95#, no fouls

Went conservative. Could have gone a little heavier, but, not much.

Outstanding job Sarah!

Is it me or is Sarah hot!

@ 125

95# for all reps
I could have done about 10 - 15# more, but I am new and needed a baseline and 95 was suggested since my one rep max was around 165 - 170. I was more shocked at the strain it put on my grip than anything else. My forearms burned after the first 15 reps then continued to burn throughout the rest of the sets.

Thank you Crossfit! This workout was so much more than I thought it would be. Great workout!

CFWU x1

as Rxed - 45#

Tweaked my back doing DL on Thursday, so took it easy today and worked on form. Felt great.

m/36/5'8"/175

115# Rx'd

Forearms smoked!! Some chalk would have helped.

10 burpees/ foul
155 lbs- 4 fouls

BW 136.2 today

105 lbs

No fouls. Grip not really an issue, but spent some time with that bar in my hip crease. Love this wod; thanks to Pukie for resurrecting it.

M/26/208

Kyle, 1RM Clean and Jerk, #225

Did #135
12,10,8. Did not want to fail, so I lowered the reps. Every time I got down to the last two reps, hands were killing me. Rested on the hip just like in the video. Hope it helps you.

135#

Had 1 foul on the first set. I came down from the jerk into rack position and hit my collar bone and had to halt and put down the bar for about 15 seconds because of pain. Finished the 2nd & 3rd sets unbroken.

M/21/196 Brunel University UK

Did 155

15 - 12 - 9 Rested 4 minutes first round, 5:30 the second round.

Before this i did 1K row 3:26
and
Chelsea as many rounds in 20 minutes, did 18

then practicing mobility for shoulders still cant OHS :(

105# rx.

Nice to meet Gwen - never knew she existed before.

Thanks Joe!

M/33/205

1RM C&J - 285

Started at 185, only made 9 reps

Dropped to 165 and redid WOD. First round was BRUTAL. Second round I was able to speed through 8 reps and struggled with last 4. Last round I sprinted all 9 fast. Made me realize that I paced 185 to slow and that was probably why my gripped died.

M/21/5'10/180

135 for 15-12-9 zero fouls
1RM 225

Not knowing where to start with this I had to try a couple loads;

15@95
12@135
9@115

115 next time

M/36/5'7"/170

135# I liked this workout....my grip and forearms were on fire!!

First set went with 165 - 4 faults.
Second set dropped to 155 - 2 faults.
Third set 155 - 1 fault.
Challenging on the grip. Fun Wod.

hey! is it a foul if you rest in rack position?

M/39/5'9"/158

Used 95# and felt like I could have gone a little heavier. Forearms did feel the pain but survived without fouls. This is my second CF WOD in 7 months. I really missed the intensity!!

M/23/173cm/69kg

115# as RX'ed (in other words no fouls)

Sounds like a really bad excuse, but a plate got stuck on the dumbbell when I used it as a kettlebell for yesterday's Flipped Fifty and I only have 135 lbs worth of metal plates so I couldn't try a heavier load. I think where other people (who have access to enough plates to find out their 1 RM) find this humbling, I would've loved to find out if I can already beat Gwen with all the weights I have. And how I compare, what PR I could shoot for if I had the equipment.

M/25/175/5'10"
135lbs Rx'd 0 fouls
great WOD

Hey Adam! Great to see you on the front page here and of the games. That Big Bob Challenged looked fun....I'm jealous! Hope you are doing well and good luck with that baby!!!

1RM - 210

Used 115lbs, 2 fouls for resting at the bottom. I haven't ever really practiced resting in the hang. Probbbbbbbbably should work on that :)

115

You gotta love Tony Blauer.

Tony is the very first Crossfit "celebrity" I ever met when I went to watch the 08' Games in Aromas. In case you don't know, he's a real life bad-ass and all around cool guy. I still think of his advice every time I go to an ATM machine!

M/20/169

99# (45kg) RX'ed 0 fouls

first time since starting Crossfit that I've felt even close to hanging with the big boys! Dabbled around here and there with random WOD's since September but never truly committed to it until the beginning of January. Since then I've seen so many strength gains, and size gains too! my PR's for all the lifts have gone through the roof compared to what I held previously.

After this WOD (plus rest) I attempted to beat my C&J PR, managed to add an extra 10kg! (75kg / 165#).

The hook grip definitely helped me on this one!

m/18/175
135 lbs
no fouls
WOD is alot harder than it looks

Did the workout at 135# with no fouls. Sarah Hopping, your technique and power are awesome. Never done a C&J workout before and this had me gassed. Loved it cause I really had to focus on technique as I got tired. The posterior chain is feeling tingly too! LOL.

M/43/98kg/190cm. First timer. Rx'd @ 55kg. Like most new CF I thought I was a big strong man. Not so much now. Great WOD. Looking forward to getting CF for the rest of my life.

95 rx

yesterdays WOD destroyed me so I thought I would take it easy today.
115# rx no fouls.
should have done 135 or more, 115 was too easy.
m/28/75"/215

155
Tough on the ol forearms.

M/22/6'0"/180

115 no fouls.

m/42/5'8"/180

As Rx'd
85#

it is what it is.

115lbs as rxd 5min rest

115# as Rx'd no fouls earlier this morning. I was actually just looking again to see the posts because I was so discouraged by only doing 115# but I knew 135 would not happen. I don't feel so bad; looks like a lot of people were humbled by this one.

50kg

0 fouls, 5 min de descanso entre cada una

135# fouled @ 12, 7, 5.

Hey CrossFit family, Ijoined 3 months and 18 days ago- absolutely love it; and CrossFit has proved to have changed my lifestyle around... Question for all: I'm a M/29/227lb and I was wondering if weight, and height could have anything to do with the way my time for some of these WOD's are timed- for example, "Reverse Filthy Fifty", I scaled the reps for each to 30 and finished in 18:23 where I see a lot of people my age who are lighter in weight do it Rx'd at 18:37..... So, would my wight or hight effect my performance as for timing wise???? I'm a smart guy, but I also see guys even heavier than me just kill some WOD's and I'm trying to see where my weaknesses is compared to what's normal.

M/31/200/72

155#

15- rest 5 min- 12- rest 5 min- 9

My forearms are killing me. Glad to have been recently introduced to hook grip or I would've failed miserably at this wod.

155 pounds

I got 13 out of 15 for the 1st set. I did get the 12 and the 9, barely. I rested about 6 minutes between each set. Great WOD.

Sarah Hopping & Becca are amazing.

115 lbs 11 minutes

Need to learn to read...did 21 - 15 -9 @ 135.... Whoops...17 minutes of hell....

95 lbs

m/18/170

15- 125 fouled twice. one after the 9th rep one after the 12th rep
**dropped weight 10 pounds after to get a good WOD in**
12- 115 no faults

9- 115 no faults

rested 5:00 between sets

after completion rested 2:00 then did 4 extra ones, 2 for the faults 1 for good luck and 1 incase i messed up anywhere else

m/18/185/5'11
115 Rx'd

95# Clean as Jerk as RX'd
2:22 Total time for all 3 rounds added
Last time was 2:25 Total time
Good Workout
Then
30 K's to E's

135#

M/30/180/5'11"

1RM=215#

125lb , 3 fouls (one per round)

1600 meter row for fouls!

M/52/190lb

Didn't know what to go with so went for 95 lbs. Unfortunately should have gone heavier. Next time should go for 115 lbs.

Nice to meet Gwen though.

M.38.175.5'10" - Grantham, UK

95lb

m.27.245.5'10"

M/36/5'4"/146lbs
135lbs for all rounds
Got 13 on the first round, then had to drop and regrip and complete.
Sets of 12 and 9 were good

115, no fouls.
M/24/175

95lbs
No fouls, Forearms smoked
M/55/72"/210

I did this at 75 lbs and months pregnant... No fouls. Gwen kick our ass for sure!

2013-01-29: 115. That was tuff!

Comment #99 - Posted by: Drama7 at January 29, 2013 2:18 PM

Seems like I've seen a couple of posts like this from you before. Are you not getting the response(s) that you're looking for?

95lbs

m/42/155/5'7"
12-12-12
75#

M/33/145

Started at 115#. Failed at 7.

Restarted WOD at 95#.
1st set fouled at 12 reps.
2nd set fouled at 8 reps.
3rd set fouled at 6 reps.

185# Rx'd

Vacation Wod

10 rds

10Pushups
15 Situps
20 Air Squats

12:15

A day of real tough skiing in powder made me realize how much Crossfit has helped me!

M/27/5'10/180
100# only rest was after the first 10 in the set of 15, 4:00 between rounds, probably went too light, since I had no real grip issues like everyone has been talking about. Never done C&J in a workout before though, so safe seemed better than sorry.

THIS WAS A VERY MENTALLY CHALLENGING WOD!! Loved it

as rx'd 135lbs (rested at hips like in the demo - will go for 145lbs next time)

95lbs

M/27/5'10/180
100# only rest was after the first 10 in the set of 15, 4:00 between rounds, probably went too light, since I had no real grip issues like everyone has been talking about. Never done C&J in a workout before though, so safe seemed better than sorry.

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

65#

95

Wow my fore arms are what we're killing me during this workout.

135#s

Killer work out.

F/125/5'6"/24

45# Rx
I've never done C&J before, so I started with the bar to focus on form. Still a good workout for me!

Tam 45
Mr. Carey 85
Ricky 55
Amanda 55
Alison 65
Master P 45
Ryan 115
Mr. Wonsil 75
Murley 85
Lil Kim 55
Katie 45
Sandi 45
Mrs. Pip 45
Pam 15
WEndy 45
Kyle 65-65f-35
Sim 75
Amy 35
Mrs. Carey 45

95# as RX. Didn't need much rest during or between sets, probably should have done 115.

Still a good workout.

M/175/5'8"/32

AE

95 Lb
15
12
6foul
Finished with two sets of 5@115

Did heavy grace

185pdsx30

9:20. 30 sec off pr. I don't know what gives. I thought for sure I was going to break my old time of 8:50

Bit off more than I could chew...

185lbs
10 (failed at 11)
9 (failed at 10)
5 (grip totally shot)

Better luck next time!
-Boz

What a burner! I spent a lot of time with the bar in my hip crease, but no fouls. Forearms were throbbing after that first set. Loved it.

95# C&J 15- 12- and 9 reps

F 39/165/5'9"
95#, no fouls. Forearms smoked!

M/33/5'6"/169

1 rm C/j= 155 Lb

115 Lb = Fouled rep 5 of 15
95 Lb = Fouled rep 11 of 15
65 Lb = Completed 15-12-9 unbroken

Mentally tough and a grip killer!

95lb as Rx'd. Finally getting up there with the big dogs.

First time 'Gwen'
115lb, could have gone a bit heavier

115lbs

Used the same weight as last time, but went through the workout much quicker. Last set of 9 was fast with no pauses at all except for a quick breath in the front rack position each rep. The first two sets each had one episode of resting with the bar on my thighs. Only took 2-3 minutes rest between sets.

M/29/6'1/190

135# RX, no drops.

Took the time to rest on my quads and reset the hook grip for each rep. Quads are bruised to hell, but I doubt my forearms would've held up if I hadn't done that. Killer workout. Props to Sarah Hopping

did it with Squat Cleans- Power Clean would have been a lot easier is my assumption. I did it with no fouls at 55kg It was hell!!!

115 lbs.
Got through 5 reps of the last round before forearms gave way

M/22/5'11"/183

135# RX'd rest 1: 5 min ; rest 2: 2 min

tried to start with 190 and said F that after 5. Tried 165 and same thing after 5. I think 160/165ish would be good for next time. Just think my grip was too shot after the two blown rounds.

heavy grace 185pds 9:20 ch

Then got caught up and did filthy fifty reverse.
27:40 two minutes over last filthy but was fatigued from grace. Happy to finish.

Had to do in hotel and used heaviest dumbbells (50lbs x2)
rest: 3-3:30 min.

Firs time pressing overhead in weeks and had no pain or issue. We will see in the morning though.
M/32/6'1/178

M/28/5'8/155

100lbs as RX'D. Should have gone for more but this was the first time I have done Gwen and wanted to go for intensity and create a good baseline to work from.

Followed up by 3 extra rds of 8 reps @ 100lbs.

m/41/5'11"/165

135# Rx
Forearms on fire

retired army 1SG
clarksville, TN

115
115
125
No fouls---should have started with 125; might have been able to do 135.

125#

Good weight. Try 130# or 135# next time, depending on how far in the future "next time" is.

M/25/5'9"/193
15 @ 115# no foul
12 @ 115# no foul
9 @ 125# no foul

M/27/6'1/170lb

95lb no faults. In retrospect, likely could have gone 105lb.

Rx'd
115#

Sarah - you are my longstanding CrossFit Crush! Great Job!!

135#
Failed at 8 and 10 on the 15reps
completed 12-9 no fails
for arms on fire!

60 kg
Failed on 65 yesterday on 10 rep on set of 12

205 as rx'd

M/29/143#

Rx'd at 45kg (100lbs)

First time doing Gwen, felt good. Rested at hang for last couple reps for each set. Next time should be able to move to 50kg.

115lbs no fouls but painful

13 - 10 - 7 at 40kg.

Severely under estimated this workout! Put the bar down a couple of times and used a push jerk because I need to practice the split jerk more. Shoulder feels a bit sore so maybe this wasn't a good idea.

M/5'11"/185/27
150 rxd no fouls...definitely a tough one

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

38.5kgs(85pounds)
Rest 5:08, 5:40 between set
No foul

M/45/5'11"/200

105#

135# power clean and split jerks
Finished the round of 15 and 9 successfully but lost my grip after 10 reps on the set of 12

For Time:

Clean and jerk 15, 12, 9

Touch and go on bottom no rest during sets, rest in between sets

AB-3:23 135lbs

Hoooah Army Crossfit!!!

M/42/5'9"/175

1st time dancing with Gwen. Went with 95# and forearms on fire. Actually I think they are swelling up. Great WOD! 115 + next go around.

Sarah - kudos sister! Impressive!!!

i think i picked a good weight, i thought about doing less when i read all of the comments here but glad i did the 85#

kelley 85# no fouls, felt like popeye when i got done!
cale 115# no fouls
ethan 65# no fouls
molly 35#, 35#, 55# no jerk due to shoulder pain
margy practiced cleans 35#, 35#, 55# (only 2nd CF wod ever!)

M/29/170/5'10"

95# as rx'd. Just started doing clean and jerk, so plenty of work to do.

M/48/5'5"/158

6@125# Foul at rep 6 / 10@115#
12@105#
9@105#

4-5 minutes rest between sets.

Well trying to play with weight I went with this.
M/220/6'/40 45x15, 65x12, 95x9, 125x10 I think this alomost makes one full month of CF workouts!

M/30/5'8''/155
135lbs RX'd, grip was completely fried!!!

M/30/6'5"/220

155, rx

Rushed the warmup since it was a late night solo WOD. 165-175 next time. Wrap middle finger and stay vertical to make it easier.

M/34/174/70"

Used 115, great workout!

Lo intente con 135 lbs pero falle en la rep #13 , no tengo excusas pero no tenia magnesio. Luego segui con rounds de 9 y 6 y si lo logre! 135lbs reps 12-9-6. Me gusto este WOD!

M/29/165/5'11"

95#

M/ 39/ 135 lbs/ 5'-6"
115 lbs for 15 reps
125 lbs for the other 2 rounds

(My grip slipped out as I was racking the weight on rep 10, because the bar was not spinning and the bar slammed down from about my eye level down onto my knees... OUCH!!!
I was o.k. a couple seconds later I finished the 15 set.. I was going to be ok to finish the set, but the grip slipped out...
This was ALL about the grip for me. I was fine power jerking the weights up to my shoulders, but the grip was fading at the end of each set for sure.
I took a break at about 9 reps at mid thigh (bent over) to regrip the last 3 reps of the 12 set... would have been doing that probably at around rep 12 or so with the first set as well. Last round I did that for the last 2 reps as well.

I am still a bit sick so I tried to stay a bit lower in weight and not get over taxed.
Good workout but the grip for me was totally the part of my body that I needed to let recooperate between rounds.
Stretched out and took a very fast steam before going home.

185#
13
12
9

15 set left me feeling like I almost drowned. Long rest between 15 and 12 set haha.

100# no fouls, 8am @ Y.

w/u - lunges, inchworms, passthroughs; 7-5-3 of el-foot pushups + dips = 1:35; 3 reps each of c&j 65-80-95#

c/d - 35# db rev. wrist curls to loosen forearms, tabata L-sit progression, 2x80# DB farmers carry 80m

15@115 + 3 drops + 3 breaks
12@95 + 2 drops + 2 breaks
9@95 + 1 break

M/27/175/6.1

15 reps @ 115 lbs
2 min recovery
12 reps @ 115 lbs
2 min recovery
9 reps @ 115 lbs
TOTAL TIME = 9:12

m/42/6'4"/224

95#

Should have gone heavier

A day behind, completed Wed.
75# as rxd
4 minutes rest between rounds

Laura f/50/5'7/155

Thought would feel the burn sooner so started:
95# x 15, wasn't heavy so moved up
115# x 12
115# x 9
no fouls, did the bent over hold bought half way thru each

40 kg as rxd
No fouls but really battled mentally not to put the bar down.

Forearms were flogged. Great workout!

M/43/5'8"/175

Rxd with 125#

@ 125
Grip was the weak link!

M 42/192/6'0"
15 @ 105
12 @ 115
9 @ 125

Yeah. A lot harder than it looks on paper. ..

135# 2 fouls on first set (reps 11 and 16) ; 1 foul on second set (rep 10); no fouls on last set

135# as Rx'd

95

165# with the following caveat

15--unbroken--grip tiring, lungs tiring
12--foul at 7 reps--grip fail, did remaining 5 reps
9---unbroken--legs trembling, shoulders fatiguing and forearms wanting to burst.

Great demo video. Helps to see when rest is taken without dropping the bar....

m/37/223/6"0

as Rx'ed, used 95# for first two sets, and 135# for last set. Form got sloppy as hell on the 3rd set.

m/53/159
15@89
9@111
12@100... Did not follow instructions. Thanks crossfit for making us feel not as old physically.

95 lb. broken with rest on thighs.

115 lbs.

Compare to:
080408 - Failed 135 (10-9-6)

M/27/6'0/180

115 lbs. 1 fault= 10 burpees

135 #

135 6,3,1 fail

M/43/73"/260#

15@120 = 50%1RM; no rest
12@ 120 too light
9 @ 130 still too light
Next time 145 = 60% 1RM

EW

Kinda wussed out
135# all sets
15-9/6
12-7/5
9 unbroken
2k row after 8;06

45kg 15,12 ,9

95 lb. broken with rest on thighs.

95lbs: 15, 8/4, 6/3 vs

15, 8/4, 8 reps with 95 lbs--amazing how heavy that weight got in 2nd set 4/4/08

1k row wu 5:02. abmat x 20 after.

95#
shoulda done 110-120#

108lbs (49kgs)

Day 276
M/45/6'0"/195
Made up on Thur-130131
100# (~60% of 1RM - 170#)
5 min. rest between sets - unbroken
Maybe next time I go for 1RM, it will have increased; regardless use a higher 1RM percentage next time.

Tried the first round at 125# but had to break it up as follows: 5-3-3-4

Tried the second round at 105# but had to break it up as follows: 8-4

Completed the third round at 95#

105 rx. did 15 9 12 ... thinking i only had 6 to go ... then checked the website... ouch.

44/m/176cm/74kg

As rx'd

50kg (110 pound)

This one went surprisingly well. After many years of rock climbing I'm used to hang on with pumped and burning forearms. Using the hook grip almost feels like cheating. Next time I'll use 55kg.

Worked on form no time
95# sq snatch 9(6,3)-7(4,3)-5
3x9 strict pu with pause at bottom
2x12 strict dips

115-15
125-12
135-9
no fouls

115#

45 kg

As rx'd

26 / M / 5'9" / 140lbs

80lbs

8-4-3
5-4-3
5-4

Seriously overestimated my grip. The lifts were easy, but I couldn't hold on.

145 lbs (blisters)

M/53/154/1-1-06

85#, No faults.

125, failed 2x on the first 15 for no good reason, was fine after that

M / 38 / 175lbs

160 lbs

RX

99#
Fouled once after 9 reps on set of 15.
Much harder than anticipated - forearms on fire.

Sarah is awesome!

95#

You guys nedd some jiu-jitsu classes!!!

m/45/200/5'11"

row 2k
Bench x5
45 133 155 166 177(4)

Squat Clean & Jerk 15-12- and 9 reps
67#, form awful..I suck at squat clean. lster sets were better than 1st, got into a little rhythm.

My gym only has hex shaped plates, totally screws up the touch-the-floor rhythm. Had to do all sets broken as a result. Really focused on good form and explosiveness.

15@135
12@145
9@155

M/30/5'6"/185

M/215/28
135#

M/212/55

95# per Bingo's advice (Thanks!!)

My forearms felt like they were ready to explode!!

115. No warm up due to time.
Unable to power through...8/7, 8/4, 9. 480th after Gaza roll call.

M/43/174/83

115 Lb

M/48/5'9"/175
165# Rx no fouls... That was horrible....

M/48/5'9"/175
165# Rx That was not fun....

115# as Rx. Can go heavier next time.

45#

10 @ 185#
Rest 6 min
10 @ 165#
Rest 6min
14 @135#

This was not in my wheelhouse.
Max C&J 295#
Max Snatch 235#
Grip endurance was the issue, even with a hook grip.

As Rx'd.

21: 115#
15: 115#
9: 125#

First timer with Gwen. Did on Fri, Feb 1.

135# as rxd

95
95
105

coulda done more...

Few regrips or pauses

95/95/105

Used 95 lbs only one foul on the 14 rep of 15. What a great WOD with 2 months before the"open" might have do this one again on the weekend.

115# rx

m/39/5'9/178
Quick WU. Slept in after Super bowl. Dynamic stretching. Started w/175. No way. Got 5. Changed to 155. Then maybe to 14. 2nd round 6+4+2. 5+4. Hamstring still hurting so that hurt tech. Tried to rest w/bar at hip crease resting on thigh after every rep on last half of second round and all of third. Keep knees out and use lats to pull bar back to thighs. Need good shrug.

m/39/5'9/178
Started with 175. Dropped to 155 after that. Entire WOD very broken.

m/39/5'9 178
Started with 175. Only got 5. Changed to 155 for remainder & they were very broken at that weight.
Tried to rest with bar at hip crease, resting on thigh after every rep in later rounds.

m/39/5'9 178
Started with 175. Changed to 155 after 5 on first round. Remainder there.

Rx'ed-115#. Definitely can handle more next time but it was tough.

M/33/5'7"/168
RX 135lbs

135#

135 lbs. - 140 lbs. - 140 lbs.

52/m/185

Rx'd 115

M/47/6'/195 lbs.

"Gwen"

15-12-9 clean & jerk

95 lbs
12-3: plate was sliding off right side due to rt side weakness. Had to set down to reposition plate & add clamps.

7-3-2: set bar down, also regripped w/ bar on thighs.

9: unbroken. Much better form--used my legs more to get a better jump to bring it to push position & to get it overhead.

Expect my next Gwen to go much better with same weight--no fouls!

17:04, including securing plates.

pc&j

75 x 10
95 x 7
115 x 5

135#(next time I'll go with 115)

x 10
x 7
x 8
x 7

m/42/5'8/240