March 18, 2013

Monday 130318

Clean and Jerk 3-3-2-2-2-1-1-1-1-1 reps

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CrossFit Level 1 Certificate Courses: CrossFit Rise, CrossFit Virtuosity, CrossFit King of Prussia, NorCal CrossFit, CrossFit Costa Mesa, Rainier CrossFit, CrossFit Country, CrossFit Downtown Atlanta, CrossFit Max Effort, CrossFit EaDo, CrossFit Louvre, CrossFit Mundo, CrossFit Melbourne.
CrossFit Coach's Prep Course: CrossFit Stockport, CrossFit Bellevue.
CrossFit Kids Course: North Shore CrossFit.


"The King of Lifts" by Donny Shankle, CrossFit Journal article [pdf]

Posted by Pukie at March 18, 2013 5:00 PM
Comments

Thanks to Crossfit Downtown Atlanta for opening their doors for us. The Coaches at the Level 1 course were awesome. I had a great time, met alot of new people, and learned alot. Thanks guys!

Comment #1 - Posted by: Spencer at March 17, 2013 5:17 PM

now thats alot of clean & jerks... how the hell am i going to survive

Comment #2 - Posted by: MattH at March 17, 2013 5:17 PM

Kids Course was absolutely amazing!! Learned so much and had a blast. Can't wait to use all the information not just for the kids program but for my own improvement and the adults and make a difference!!

Comment #3 - Posted by: Liz at March 17, 2013 5:39 PM

My Level 1 training course was by far more detailed, timely, engaging, and thoroughly conducted than I anticipated. The Downtown Atlanta Seminar Crew held it down and showed me that CrossFit is a unified fitness community that's building leaders among leaders. As Coach Chuck would call for before we dismissed. Can I get a "Hell Yeah!"

Comment #4 - Posted by: Louis at March 17, 2013 5:47 PM

The level one cert was absolutely amazing in oviedo fl. All of the staff were very helpful and I learned a ton of new techniques and cues I had never seen or before even after 2 1/2 years of crossfit. Special thanks Bobbi from CF sports performance in SC she was extremely helpful and fun to work with and Austin Malleolo for being a super nice guy even though hes a crossfit mega star.

Comment #5 - Posted by: Jesse Terrell at March 17, 2013 5:56 PM

Great L1 training course this weekend at CrossFit Downtown Atlanta (CFDTA). I can see why Atlanta Magazine voted CFDTA "Best New CrossFit Gym" 2012.

http://atlbarbell.com/tour-the-gyms/crossfit-downtown-atlanta-tour/

Comment #6 - Posted by: Brian Panasuk at March 17, 2013 6:05 PM

Thanks Downtown Atlanta for hosting the Level 1 course. This was such an awesome experience! I learned so much. Chuck, you are a great teacher and trainer...enjoyed listening to you all weekend. Chris, Leah, and Tommy ...learned a lot in the circle. I will always be grateful! Bethanie awesome lecture on programming and thanks for the tips on the snatch. Last but not least ...John..thanks for the tips on MU's! You all are incredible trainers, I can only hope to be half as good as you all are! Thanks again!

Comment #7 - Posted by: Malissa at March 17, 2013 6:59 PM

On Mondays WOD how long do you wait in between? Thank you new to this but my wife and I are giving it a try!!!

Comment #8 - Posted by: Micah at March 17, 2013 7:03 PM

Shout out to Chuck and all the instructors in Atlanta this weekend! I learned a great deal...way to go Leah, Bethany, Tommy, Chris, and John...you are the best:)

Comment #9 - Posted by: Lindy Pruitt at March 17, 2013 7:09 PM

The Level 1 Course at Rainier CrossFit was awesome! I learned much more from all those awesome dudes than I ever did reading the Training Guide time after time. Combining true knowledge and experience in our sport with that kind of charisma is how you get good work done!

Comment #10 - Posted by: Nik Madera at March 17, 2013 7:23 PM

Thank you to CrossFit Virtuosity for hosting the Level I in Brooklyn. This was my first time traveling outside the Dirty South for this seminar. What a great crew! Joe, Keith, Jenn, Joey and Lindsey were awesome ambassadors! My first ever lecturer was Greg Glassman himself speaking about "Opportunities" which created such a passion in me to start an affiliate over 5 years ago. Jenn Hunter-Marshall, I have no doubt, will ignite that same fire in the next generation of affiliate owners.

Best of luck to all the participants who came. I hope I was able to provide those of you I got to work with something that sets you on the path to being a "good coach" or just a better mover if you came for self fulfillment. Y'all made my weekend!!

Comment #11 - Posted by: Dana at March 17, 2013 7:47 PM

CF trainers at L1 cert CF Rise in Schaumburg, Illinois were amazing! Thank you to Abi, Connor,Jason, Joe, James and Matt. 2 days with these trainers has given me years worth of experience and advice. Can't wait to practice the skills I've learned. Thanks again CF Staff!

Comment #12 - Posted by: Karl S. at March 17, 2013 7:57 PM

Level 1 in Atlanta was awesome! Thanks to Chuck and the crew for a great weekend. Thank to the folks from CrossFit Downtown Atlanta for their hospitality!

Comment #13 - Posted by: Paul at March 17, 2013 8:03 PM

The Level 1 Course at Oviedo was Rocking!! During the breakout sessions, and the workouts, everything was buzzing with energy and excitement. I knew the course was going to be good, but was glad it exceeded all of my expectations in every way, shape, and form!! I can't wait to begin applying what I've learned. Thanks Austin, Randy, Julie, Mike, Bobbi, and Todd. Thanks also to Wayne for the use of his beautiful facility CrossFit Country!!

Comment #14 - Posted by: Chris Crisafulli at March 17, 2013 8:07 PM

Thank you so much to everyone at the Las Vegas Level 1 Cert! Thank you Russell, Nick, Zach, Dan, Katie, and Kimmy for all of your great information and dedication to teaching us what we need to move on to the next level. You are all amazing people and trainers to which I hope I can come even close to being one day. I am able to take so many great things away from this experience and can't wait to jump into the training world to continue to grown and learn all that I can. Truly a great experience that I will never forget. : )

Comment #15 - Posted by: Desirae at March 17, 2013 8:31 PM

Level 1 115/125/135.

Comment #16 - Posted by: Michael at March 17, 2013 8:46 PM

Thanks everyone at the Chicago (Crossfit Rise) Level 1 seminar. You guys made the weekend go by too quickly by keeping it fun and super educational. The level to detail was awesome - hope to do more seminars with this crew. Matt Chan is the man!!!

Comment #17 - Posted by: Piotr Wiktorczyk at March 17, 2013 8:50 PM

#8/Micah, on workouts like this, w/ no time guidance, the break between rounds is at your discretion. I'd recommend no more than 3 minutes between, as you don't want to cool down between sets. Some may say 4 minutes, but few more than that. Enjoy!

Comment #18 - Posted by: Jim R. M/50/5'8"/160 at March 17, 2013 10:22 PM

What's the weight?

Comment #19 - Posted by: Joey at March 17, 2013 11:14 PM

Joey, the weight is individual

Comment #20 - Posted by: Daniel at March 18, 2013 12:38 AM

Has such a great time at the L1 seminar at Rainer Crossfit! The staff, lectures, and breakout sessions were awesome. Thanks to Kurtis for hosting such an awesome staff of trainers!

Comment #21 - Posted by: Glenn Ellis at March 18, 2013 12:49 AM

40kg-60-65-67.5-67.5-70-72.5-75-77.5(jerk fail)-77.5(jerk fail)

Comment #22 - Posted by: Brett (24/M/188cm/77kg) at March 18, 2013 12:54 AM

Is which responsible for muscle failure? Absolute or relative intensity...An Olympic lifting, back elbow is due to the extension or external rotation...

Comment #23 - Posted by: Mathias at March 18, 2013 1:23 AM

I would like to thanks to Coaches from L1 Trainer Course from Madrid-Spain, and Crossfit Mundo.
All my respect and appreciations goes to Coach Cherie Chan, Coach Steve and Coach Oliver!
How could you ever stop learning when you find out that you almost don't know anything?! that's what I've conclude at the end of L1 Course.

Comment #24 - Posted by: Remus C. at March 18, 2013 1:44 AM

M/47/180

165-165-175-175-175-185--195-205-205F-205F

Comment #25 - Posted by: Cosmo at March 18, 2013 2:38 AM

135-135-140-140-145-150-150-155-155-160

Comment #26 - Posted by: ART/M/44/5'5"/150 at March 18, 2013 2:42 AM

135
145
165
175
185
205
205
215 fail
195
185
Burnt from dl.

Comment #27 - Posted by: Ramsey at March 18, 2013 4:01 AM

Great, Great time at CFL1 MundoCrossFit Madrid 16,17 Marsh.
Thanks to all mates and instructors: Steve, Oliver and Cherie Chan - you were simply amazing. Don´t forget our "Mundo" WOD:
AMRAP 8 min
400m run
385# DL

3,2,1,Go!
Vamos!

Comment #28 - Posted by: Nuno Silva at March 18, 2013 4:44 AM

Thanks to CrossFit King of Prussia and the Level 1 Seminar staff for hosting an outstanding seminar! The instructors taught at a much higher level than I was expecting with a lot of humility and humor. Thanks all for a fun and productive weekend.

Comment #29 - Posted by: Matt at March 18, 2013 4:49 AM

CrossFit makes people better!
CrossFit Kids makes Better People!!!!

Best course ever! Changing the world!

Comment #30 - Posted by: Lea at March 18, 2013 4:57 AM

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

Cleans felt good, failed on the jerks.

How is everyone tracking PRs for this one? Are you using your respective PRs for the "clean" and the "split jerk", or will you record a separate PR for "clean and jerk" combo? (if you use a squat rack for heavy split jerks)

Comment #31 - Posted by: Joe Northside m/34/70"/210 at March 18, 2013 5:11 AM

Clean and jerk

3-3-2-2-2-1-1-1-1-1

AB- 115, 135, 155, 175, 185,195, 195, 195, 195,195

Hoooah Army Crossfit!!!

Comment #32 - Posted by: SFC AB at March 18, 2013 5:15 AM

CrossFit Kids Course....Let me just say it was an amazing 2 days with some of the best people in the community. The instruction was PROFESSIONAL and highly educational. Many myths I once had about working with children were scientifically debunked. I would highly recommend this course to each and every L1 Coach out there…especially if you would like to start changing the world one child at a time. They are the future and we need to invest in them. I am blessed to have had this opportunity, thank you CrossFit HQ for this course.

Comment #33 - Posted by: Mark D. Nolan at March 18, 2013 5:23 AM

tried looking through the forum w/o luck. is it okay to split the jerks? (I mean to stay within Rx'd)

Comment #34 - Posted by: norwegian at March 18, 2013 5:38 AM

#31 - the split jerk is assumed when they say clean & jerk.

Comment #35 - Posted by: Andy at March 18, 2013 5:50 AM

The Level 1 seminar this past weekend at Crossfit Virtuosity was amazing. All the coaches did an amazing job in delivery and performance. The seminar was extremely enlightening and was like a pandora's box of useful information. The knowledge that I attained this past weekend, will undoubtedly make me a better athlete, and hopefully one day, a good coach.

Comment #36 - Posted by: Polydoros Sassos at March 18, 2013 5:57 AM

m/31/200/72

135-155-165-175-190-200-210-215-220(f)-220PR

Comment #37 - Posted by: seanp at March 18, 2013 6:13 AM

HUGE thanks to the instructors Abi, Connor, Jason, Joe, James and Matt at the Level 1 seminar in Schaumburg, IL. I learned so much this weekend and got to meet some amazing people, all of whom I would love to WOD with again. Also a huge thanks to Crossfit Rise for hosting the event, your box is beautiful!

Andy Rodriguez
CrossFit Oswego

Comment #38 - Posted by: Andy Rodriguez at March 18, 2013 6:17 AM

Joe Northside- I personally consider this as a separate PR from the individual clean, and jerk PR's.

Comment #39 - Posted by: Kevin C. (M/54/5'11"/175) at March 18, 2013 6:17 AM

On the WOD's are we only to do what is listed? I am just starting this on my own and looking for information. Any help is appericated.

Comment #40 - Posted by: Joe stanley at March 18, 2013 6:22 AM

115
135
140
145
150
155
160
165
170
175 pr
180 f

Comment #41 - Posted by: JB m/37/5'8"/173 at March 18, 2013 6:26 AM

Level 1 exceeded my expectations and gave me so much information to take back and get better! A big shout out to Austin, Mike, Jenny, Bobbi, Rudy and Todd, you guys were awesome and could really see your passion for this sport! A big thanks to Wayne at Crossfit Country for letting us use his awesome gym!

Comment #42 - Posted by: Kim S. at March 18, 2013 6:53 AM

Had a blast at the CrossFit Level 1 Seminar! The coaches are OUTSTANDING!! Learned so much. Definitely very skilled instructors! Thank you Aimme for hosting these event! King of Prussia is an Awesome Box! And YOU guys at HQ!! Awesome...!! Thanks for a fun weekend!! Keep up the good work guys!!!

Comment #43 - Posted by: Keyla at March 18, 2013 6:58 AM

(M/37/1.68/85)
40
45
50
55
60
60
65
70
75
80

I tried 85kg. but no success on the Clean. I think I need more technique, I'll work on this. :)

Comment #44 - Posted by: Miguel Soto at March 18, 2013 7:07 AM

135-135-140-140-140-145-150-155-160-165-170PR-175F

Comment #45 - Posted by: Moonshine(M/41/5'10"/190) at March 18, 2013 7:08 AM

M/27/6'0/185

135-155-165-175-185-195f-195-200-205f

Comment #46 - Posted by: Odysseus at March 18, 2013 7:12 AM

Is this all we are to do for the day? I am new and need info. Thanks

Comment #47 - Posted by: Joe stanley at March 18, 2013 7:23 AM

115# X 3
135 X 3
165 X 2
185 X 2
185 X 2
195 pr
200 f
200 f
185
185

Comment #48 - Posted by: M/35/179/5'11" at March 18, 2013 7:35 AM

Thanks to Jenn, Joe, Joey and Lindsey for the awesome level 1 seminar this weekend. I learned so much. I been crossfitting for 3 years and was amazed at the information that was passed on to me this weekend. Thanks again guys you were awesome.

Comment #49 - Posted by: Steve at March 18, 2013 7:45 AM

80-90-100-110-120-130-140-15-160-170pr

Comment #50 - Posted by: DLong (M/37/5'10"/185) at March 18, 2013 7:52 AM

Thank for the response. You mentioned individual weight but if it max then build from that?

Comment #51 - Posted by: Joey Fuangfoo at March 18, 2013 7:55 AM

Thanks to all of the coaches at the CrossFit country; Austin, Mike, Jenny, Bobbi, Rudy and Todd you guys where great! very helpful, i will take all of the info and pass it on to my athletes on my box crossfitmilkdistrict.com swing by any time you are in town.

Comment #52 - Posted by: melissa at March 18, 2013 8:08 AM

M/37/188

135,135,135,145,145,155,160,165,170

Comment #53 - Posted by: Antoinne at March 18, 2013 8:10 AM

Is it power clean and jerk? Or full clean and jerk? Does it matter what kind of jerk?

Comment #54 - Posted by: Trey at March 18, 2013 8:20 AM

70
90
95
95
95
100
100f
95
100f
95

Comment #55 - Posted by: Reg m/22/5'6/76kg at March 18, 2013 8:50 AM

200(pr) 205(f)

Comment #56 - Posted by: Mike Vinson/M/45/5'8/212 at March 18, 2013 8:50 AM

I may be late on this but has anyone else seen the CrossFit advertisment at Academy Sports?

Comment #57 - Posted by: RT2713 at March 18, 2013 8:51 AM

Just wanted to express how awesome the entire staff of coaches were during the CF-L1 in Oviedo, FL. Austin, Mike, Rudy, Bobbi, Todd, and Julie were full of amazing information and willing to address anything we could dream of asking. Special thanks to Wayne for letting us into his crazy huge box!

Comment #58 - Posted by: James at March 18, 2013 8:52 AM

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

Comment #59 - Posted by: gb 45/m/71"/185# at March 18, 2013 8:53 AM

Crossfit EaDo was the place to be this weekend, awesome crew with awesome instructors, got my first strict ring muscle up with ease, thanks for all the info and fun......peace (clap.....clap....clap...clap..clap.clap.clapclapclapclapclapclapclap)

Comment #60 - Posted by: Dave at March 18, 2013 8:54 AM

145 x 3
155 x 3
165 x 2
170 x 1
165 x 2
165 x 2
175 x 0
175 x 0
175 x 1
180 x 0
Kept trying 175 cause it felt like i was almost there. Felt like I could do the 180, but maybe technique needs some work and practice.

Comment #61 - Posted by: BW at March 18, 2013 9:00 AM

Day one on my cross fit journey I managed the following
60kg
60kg
65
65
65
70
70
70
75
80
85

Comment #62 - Posted by: Leightzry at March 18, 2013 9:29 AM

Shankle FTW! Great article -- I love the part about stamping the lead foot down like you are squishing a nasty bug!

Comment #63 - Posted by: Matt W. at March 18, 2013 9:49 AM

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

Comment #64 - Posted by: Kevin C. (M/54/5'11"/175) at March 18, 2013 9:55 AM

@#39 Kevin C. - Thanks, that's what I was thinking as well. My "clean and jerk" PR is a bit less than both of my individual "clean" and "jerk" PRs.

Comment #65 - Posted by: Joe Northside m/34/70"/210 at March 18, 2013 10:26 AM

M/24/170/84
40kg,50kg,55kg,60kg,65kg,67,5kg 70kg75kg80kg

awesome

Comment #66 - Posted by: Adrian at March 18, 2013 10:29 AM

135-155-175-185-195 200-205-210 (failed)

Comment #67 - Posted by: Pacers at March 18, 2013 10:29 AM

Subbed:

EMOM for 5 minutes:

2 Snatches (power) @ 110

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (power) @ 110

-then-

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.
16-20-1 rd + 1-16-1 rd + 1-17

Comment #68 - Posted by: SB at March 18, 2013 10:33 AM

Thank you Kurtis, Chris, Rory, Lisa, Austin, and Jesse for an excellent experience at Rainier CrossFit this weekend. As so many people say, the amount and quality of the instruction exceeded my (high) expectations in every way. Particular thanks to Kurtis and family for hosting at their very cool gym--awesome facility and friendly people!

Comment #69 - Posted by: Frank C. at March 18, 2013 10:36 AM

male, 40 yo, 151#, 68"

95x3
105x3
115x2
125 x2
135
135
145F
135
135
140

Comment #70 - Posted by: Karl at March 18, 2013 10:37 AM

BW 136.0 today

135/135/145/145/145/155/155/155/155/155

All reps FSC and split jerk.

Did not feel strong today; kept weight steady and tried to practice pulling myself under the bar.

Comment #71 - Posted by: Bill M. m/48/5'3"/135 at March 18, 2013 10:37 AM

185
190
190
195
210
220 (PR)
225 (Jerk Fail)
225 (Jerk Fail)
185
185
Next time: start with 65-70% of max, save for the last few 1 rep max sets

Comment #72 - Posted by: GBNT at March 18, 2013 10:40 AM

185
190
190
195
210
220 (PR)
225 (Jerk Fail)
225 (Jerk Fail)
185
185
Next time: start with 65-70% of max, save for the last few 1 rep max sets

Comment #73 - Posted by: GBNT at March 18, 2013 10:41 AM

Kevin C. -- nice work today, and I also agree with your earlier comment about treating those lifts as separate for PR purposes.

Comment #74 - Posted by: Bill M. m/48/5'3"/135 at March 18, 2013 10:41 AM

My deepest thanks to Kurtis and the Rainier CrossFit Level 1 training team. What a great weekend! All the videos, manuals and experimentation you can do can't compare to hands-on instruction from knowledgeable, highly motivated and skilled coaches. My understanding of the CF system made a quantum leap in two days and I will use that knowledge for a lifetime. It was the most painful fun I have ever had without heart-shaped handcuffs on! ;-)
P.S. And what a sweeeet facility. Its the Valhalla of boxes.

Comment #75 - Posted by: Clay at March 18, 2013 10:43 AM

Bill M.- Thanks. Very nice numbers for you! Even on a day you didn't feel strong, you are still 20# over body weight. I only made 15# over today!

Way to go.

Comment #76 - Posted by: Kevin C. (M/54/5'11"/175) at March 18, 2013 10:59 AM

155-155-165-185-205-225f-225-225-235f-235f
Pr
Male 34/6'/215

Comment #77 - Posted by: Brad Pickett at March 18, 2013 11:00 AM

Thank you to James, Abi, Joe, Jason, Johnny, Connor and Matt Chan,YEAH! for a very fun and educational weekend at CrossFit Rise. You did a great job not only with presenting the information but in teaching us, and teaching us to teach. A very valuable weekend.

Comment #78 - Posted by: Tina at March 18, 2013 11:09 AM

205
215
225
235
245
255
265
275
285(PR)on 3rd attempt
weighed in at 217 this am

Comment #79 - Posted by: John D. at March 18, 2013 11:23 AM

135x3-145x3-155x3-165x2-175x2-185x1-185x1-195x3(failed, racked it but could not get out of the squat once. I think I get too low right now. power cleaned it twice, but could not jerk)

shoulders are worn out from the past few days + my left shoulder needs the work

Comment #80 - Posted by: Greg W./22/6'4"/190 at March 18, 2013 11:49 AM

200 pounds(PR)

Comment #81 - Posted by: willK at March 18, 2013 11:54 AM

135x3-165x3-185x2-205x2-215x1-185x1-185x1

Comment #82 - Posted by: jh 44/210 at March 18, 2013 12:00 PM

95
115
135
155
165
178
185
195
205 (PR For C & J)
215 (F Jerk)

Comment #83 - Posted by: Nicholas (M/28/5'10"/175) at March 18, 2013 12:01 PM

115/125/135/145/155/175/185/195/205(fail) but still a PR on this wod.

Comment #84 - Posted by: preacherman at March 18, 2013 12:08 PM

135
155
175
185
205
225
245
255
265
275 (F)

Comment #85 - Posted by: T.Wheeler at March 18, 2013 12:09 PM

135-145
145-145-145
155-155-165-165-175(f)
Need coaching/practice. My technique is awful !

Comment #86 - Posted by: Ballelli M/40/5'11/170 at March 18, 2013 12:28 PM

m/40/6'/220 95-115-135-145-155-165-175-185 not pretty-190 very helpful videos on facebook i learned alot

Comment #87 - Posted by: noah at March 18, 2013 12:28 PM

185x3 power clean
195x3 squat clean
205x2 power clean
215x2 split clean
225x2 squat clean
235x1 power clean
250x0 failed split clean
250x1 split clean (PR for split clean)
255x1 squat clean (PR for C&J)
265x0 failed squat clean
260x0 failed squat clean

Fun day. Very happy with the PRs, it's my first C&J PR since late 2010. I didn't have much left for the attempts at 265 and 260. Jerks felt pretty solid today.

Comment #88 - Posted by: Mel 40/m/5'10"/175 at March 18, 2013 12:46 PM

M-34/5'10"/230,I tried....
95
135
155
185
185
205
205
215
Fail
Fail
Fail.... Ran out of juice.. Lol

Comment #89 - Posted by: Shakatama at March 18, 2013 12:48 PM

135x3 145x3 155x2 165x2 175x2 185x1 195x1 205x1 215x1

Could have gone higher but didn't have bumper plates

M/185/20/6'

Comment #90 - Posted by: Alex at March 18, 2013 1:14 PM

M31/5'6"/180

75
95
110
120
135
145
155
165
180F
180

Comment #91 - Posted by: Luke3para at March 18, 2013 1:40 PM

95-115-135-140-145-150-155-160-165(F)-165

Comment #92 - Posted by: JustinD at March 18, 2013 1:53 PM

Thankyou to all the instructors at Crossfit Virtuosity for captivating instruction. The weekend flew by and I learned and re-learned so much. Your energy was truly inspiring!

Comment #93 - Posted by: Amy Haley at March 18, 2013 2:18 PM

All weights in kg's

80-80-90-95-95-100-100-105-105-105

Happy with this! :)

Comment #94 - Posted by: Kris Hamilton at March 18, 2013 2:43 PM

In addition to WOD (comment #45)

CINDY-15Rds (451 Reps) No kipping or butterfly's

Started doing CHELSEA but realized rounds were taking ~50 secs so swithched over to CINDY around minute 4.

Comment #95 - Posted by: Moonshine(M/41/5'10"/190) at March 18, 2013 2:48 PM

95
105
115
125
135
140
150
155
165
175
185(fail)

Comment #96 - Posted by: Jeff at March 18, 2013 3:03 PM

155/160/165/170/175/180/185/190/195(f)
M/74.5"/24/208
I am about 1 month into crossfit, and I would appreciate constructive criticism on where is a good place for me to be with weight

Comment #97 - Posted by: Mark D at March 18, 2013 3:07 PM

Gracias a Cherie,Steve,Oliver and Ernest,por ampliar mis conocminetos sobre el Crossfit,ha sido un fin de semana intenso y agradable. Seguiré aprendiendo y transmitire mis conocimientos lo mejor posible a la gente que quiera disfrutar del placer de hacer Crossfit.
Muchas Gracias
3,2,1 Vamos!!!!
See you

Comment #98 - Posted by: fernando at March 18, 2013 3:10 PM

Clean and Jerk 3-3-2-2-2-1-1-1-1-1 reps

Kg : 43.5-43.5-48.5-48.5-48.5-53.5-53.5-58.5-58.5-63.5(jerk fail)
Lbs : 96-96-107-107-107-118-118-129-129-140(jerk fail)

Comment #99 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at March 18, 2013 3:16 PM

3x135,145,2x155,165,175,1x185,195,205,215f,215pr

Comment #100 - Posted by: cort at March 18, 2013 3:37 PM

Thanks to Bethanie, Leah, Chris, John, Tommy and Chuck. If you want to learn, learn from the best. Great job guys!Thanks to Crossfit Downtown Atlanta for hosting. www.atlbarbell.com

Comment #101 - Posted by: Jeremy at March 18, 2013 3:40 PM

90kg all the way through. failed three reps because of faulty technique. no bumper plates sucks.

Comment #102 - Posted by: Sevi m/29/186cm/111kg at March 18, 2013 3:42 PM

Modified for my CoCr & Polymer Knee
Power Clean and Push Press:
3-115
3-135
2-155
2-160
2-165 (F) 2nd Rep
1-165 (F) called it quits
3 days with a head cold drained me
M/55/6’/210

Comment #103 - Posted by: Pete In Sun City at March 18, 2013 3:46 PM

WOD "Mundo"
AMRAP 8'
400m run
5 DL (160kg)

Nuno @42 145lbs DL-100kg (1,515 Weight rate) Run-uphill w/ stairs
3 rounds + 350m

Helder @36 155lbs DL-100kg Run-uphill w/ stairs
4 round + 150m

André @23 155lbs DL-100kg Run-uphill w/ stairs
3 round + 400m + 3DL

Mario @32 170lbs DL-100kg Run-uphill w/ stairs
3 round + 400m + 4DL

Paula C. @44 119lbs DL-60kg Run-uphill w/ stairs
3 round

Paula M. @45 130lbs DL-60kg Run-uphill w/ stairs
3 round + 100m

Comment #104 - Posted by: Nuno Silva at March 18, 2013 4:05 PM

M/26/5'8"/182
95x3
115x3
135x2
140x2
145x2
150x1
155x1
160x1
165x1

Comment #105 - Posted by: Snick Snack at March 18, 2013 4:10 PM

Kg's 60-62.5-65-67.5-70-80-90(miss)-90(miss jerk)-85-80

Comment #106 - Posted by: AndyMH M/48/5'7"/80kg at March 18, 2013 4:23 PM

135
135
135
145
155
165
175
185
195
205 (PR)(for jerk)

Making Progress!

Comment #107 - Posted by: Jeff Russell at March 18, 2013 4:27 PM

M/20/182cm/89kg

60kg x3
70kg x 3
80kg x 3
80kg x 2
85kg x2
90kg pr
90kg
90kg
90kg
90kg

It was a good day.

Comment #108 - Posted by: Roel at March 18, 2013 4:28 PM

3x 155,155
2x 165,165,175
1x 185,195,205,210,failed jerk on 215

210 tied my PR

Thanks

Comment #109 - Posted by: mikeyb m/52/184 at March 18, 2013 5:01 PM

135-165-185-205(1)-195-205-215-220(f)-220(f)-220(f).

Comment #110 - Posted by: Kurt M/39/185 at March 18, 2013 5:27 PM

M/46/#185/5'8"
First time doing Clean and jerks so my form may have been a tad sloppy..
#100x3
#110x3
#120x2x2
#130#2
#140x1
#150#1
#160x1x1x1
#100x4

Comment #111 - Posted by: GFC at March 18, 2013 5:29 PM

95-95-115-115-115-135-155-175-195

Comment #112 - Posted by: ScooteR at March 18, 2013 5:31 PM

What an awesome weekend! The Seminar Staff in Schaumburg, IL could not have been better. I come from a globo gym background and I'm very new to CrossFit. Not only did the coaches teach me a ton about lifting, they help dispel all of my misconceptions about the program and gave me a deeper understanding of how to truly improve my own fitness and how to teach those principles to those I train. Abi, Joe, Mat, Jason, James and Connor each brought incredible energy and a wealth of knowledge to the table. Huge props also go to CrossFit Rise for being incredible host for the weekend!

Comment #113 - Posted by: J Hammers at March 18, 2013 5:38 PM

M/24/5'10"/174

135-155-175-175-175-185-195-205-205

Comment #114 - Posted by: T. Swihart at March 18, 2013 5:41 PM

M/52/165cm/76kg
1st time oly lifting
Weights in Kg
20
20
25
25
25
27.5
28.5
30
30
30

Comment #115 - Posted by: Tony McGurk at March 18, 2013 5:42 PM

Lorie
F/29/130
45/50/55/55/60/65/70/75f/75/75

Sean
M/39/185
135/140/145/150/150/165/175/190/205PR

Comment #116 - Posted by: Sean Snyder at March 18, 2013 5:45 PM

95/95/125/135/145/160/170F(jerk)/15/155/155/155

Comment #117 - Posted by: Rowan M/48/5'5"/154 at March 18, 2013 5:46 PM

M 27yo 170lbs
95
105
115
125
135

145
155
165
170
175 PR

Comment #118 - Posted by: chris at March 18, 2013 5:55 PM

100
120
140
150
160
170-Former PR
180
185
190
195-New PR!!!

Comment #119 - Posted by: Bill at March 18, 2013 5:59 PM

2 reps of 3 155lbs
3 reps of 2 185lbs
4 reps of 1 205lbs

Comment #120 - Posted by: Nick Philpot at March 18, 2013 6:03 PM

Age 33 male
2 reps of 3 @ 155lbs
3 reps of 2 @ 185lbs
4 reps of 1 @ 205lbs

Comment #121 - Posted by: Nick Philpot at March 18, 2013 6:05 PM

95x3
115x3
125x2
135x2
145x2
155x1 f
155x1 f
155x1

Comment #122 - Posted by: Matthew m/32/6'2"/175 at March 18, 2013 6:07 PM

M/6'2/195/23

135 X 3
145 X 3

165 X 2
165 X 2

185 X 1
185 X 1
195 X 1 (PR)
205 X 1 (PR)
205 X 1

Before I started Crossfit 3 months ago with that mid December Tabata WOD, I had worked Clean & Jerks into my - in hindsight - droll workout regimen. I haven't C&J'd for a max in months, yet I made more progress in it just doing WODs off the main site than I had when I focused on it! Clearly, I didn't know what I was doing.

Crossfit is turning me into an animal

Comment #123 - Posted by: AJX at March 18, 2013 6:14 PM

165x3,175x3,185x2,190x2,195x2,200x1,205x1(f),205x1(f),205x1(f),205x1(f)

Comment #124 - Posted by: scfd1_9607 at March 18, 2013 6:15 PM

135 135 140 145 150 155 160f 155 155

Comment #125 - Posted by: cole at March 18, 2013 6:20 PM

Had to us combo of lbs and kg, hence the odd weights...

133# x 3
133# x 3
177# x 2
177# x 2
187# x 2
199# x 1
199# x 1
209# x 1 PR
209# x 1

Comment #126 - Posted by: Trueson m40/5'9"/169 at March 18, 2013 6:36 PM

Thank you so much to Erik, John, Whitney, Allison, Keegan for a great Crossfit kids seminar this weekend! im blown away by your level of knowledge and your passion for teaching kids! We were taught that we can teach our kids to be better people through hard work and I can't wait to instill that in my own kids as well as my crossfit kids! Thanks again guys! Go group 2!!!

Comment #127 - Posted by: Jessica DP at March 18, 2013 6:38 PM

Shout out to all the great trainers at the Level 1 @ ATL Barbell in Atlanta; Tommy, John, Chris, Bethanie, Leah, and our Flowmaster Chuck for an awesome job all weekend!!!! You guys rock!!!

Comment #128 - Posted by: Christopher at March 18, 2013 6:47 PM

145-145-155-155-155-165-165-165-175-175

Comment #129 - Posted by: james.patrick [M/50/66"/135] at March 18, 2013 6:49 PM

40/42.5/45/47.5/50PR/52.5PR/40/40/40/40KG

M/30/70KG

Comment #130 - Posted by: jbob at March 18, 2013 7:13 PM

M/31/165 lb

95x3
115x3
135x2
135x2
135x2
155x1 PR
155x1
155x1
155x1 w/ squat
175 x attempt. Failed the jerk.

Comment #131 - Posted by: Baxter at March 18, 2013 7:15 PM

135-155-165-175-185-190-195-200-200

First time doing cleans in a while. Felt good to get back in the groove. They have always been one of my favorite exercises. Jerks were a lot stronger than I anticipated.

Comment #132 - Posted by: Jason at March 18, 2013 7:32 PM

M/132#/35/5'6"

3@ 135#, 3@145#, 3@155# missed last Jerk
2@ 155, 2@ 160, 2@165 missed last jerk
1@165
1@170(F) missed jerk
1@170 (F) missed Jerk
1@170 Finally got the jerk and a NEW PR (hell yeah)
1@175 Failed
1@175 Failed

Comment #133 - Posted by: Robert at March 18, 2013 7:59 PM

Today, I applied some of the principles taught to us by Jennie, and the others at our level one and was able to Clean & Jerk #155 for a new PR. Woohoo!!

Comment #134 - Posted by: Chris Crisafulli at March 18, 2013 8:24 PM

85-95-105-115(f 2nd jerk)-110-115-120-125f-125f-120

PR was 125, almost matched it. Core was tired by then ...

Comment #135 - Posted by: Kristina f/121/5'2"/29 at March 18, 2013 8:36 PM

AMAZING weekend at the CF Lvl 1 trainer seminar at Rainier Crossfit. The staff was awesome...full of knowledge & passion. I got more than I expected...so much to take back and share. Thank you Kurtis, Austin, Jesse, Chris, Rory & Lisa!!! You are all super fun, awesome, and inspirational!!! By far the best. Thank you!!!

Comment #136 - Posted by: Tahia at March 18, 2013 8:40 PM

M/180/5'11"/30

135
155
165
185
205
215(f)
205
215 (f)
185
215 (f)

Clean PR (215) Clean & Jerk PR (205) Good day.

From Bahrain
Go Navy Beat Army

Comment #137 - Posted by: Kyle at March 18, 2013 8:45 PM

(formerly posted as BFCC)
Heather 70
Katie 95
Amanda 80
Aaron 50
Kyle 105
Ricky 100
Mrs. Pip 75
Alison 95
Jason 145
Tara 140
Murley 135
Mr. Carey 130 (3 rm push press)
Joel 140 (3 rm push press)
Mrs. Carey 75
Amy 75
Joyce 50
Jamie 50
Mr. K 110
Crystal 35

Comment #138 - Posted by: Champions Club at March 18, 2013 8:47 PM

135/135/145/155/165/175/185f/185/190/195/200f

Comment #139 - Posted by: Jake Kiddoo at March 18, 2013 9:05 PM

135-135/145-155-165/175-180-190-195-200(f)-200(f)-200!!PR

Comment #140 - Posted by: phill 37°21'41"N 118°23'43"W at March 18, 2013 9:05 PM

CrossFit Level 1 Trainer's Course at CrossFit Rise in Schaumburg was a great experience. Each member of the CrossFit staff was extremely knowledgable and friendly. I couldn't have asked for a better team to learn from this past weekend. I'm excited to use all of the information I learned and apply it for myself and my fellow CFers. Thank you to Matt Chan, James Hobart, Abi Grove, Connor Martin, Joe Westerlin, Jason and Jonny Vu!

Comment #141 - Posted by: Michael Santos at March 18, 2013 9:17 PM

f/31/163cm/55kg

30kg-30kg-35-35-35-37.5-37.5-37.5-37.5.

Not strong enough even for 40kg :(:(

Comment #142 - Posted by: Maddie at March 18, 2013 9:39 PM

3-95
3-95
2-95
2-105
2-105
1-115
1-115
1-125
1-135
1st WOD since returning to crossfit

Comment #143 - Posted by: nick araujo at March 18, 2013 10:17 PM

Good job everyone, some good weights up there.

Greg 24/M/6'1'', 273lbs

135 x 3
155 x 3
165 x 2
175 x 2
185 x 2
195 x 1
205 x 1
215 x 1
225 x 1 personal best
235 fail on clean
235 fail on clean
235 fail on clean
225 fail on clean
205 x 1

really went for it, one of my favorite WODs

Comment #144 - Posted by: Gregory Pror at March 18, 2013 10:35 PM

135-145-155-165-175(F)-175-180(F)-180(F)-180(F)-180(F)

Comment #145 - Posted by: do1/m/34/5'11"/160lbs at March 18, 2013 10:42 PM

3-95
3-115
2-135
2-145
1-145
1X1X1X1-135

Comment #146 - Posted by: gpdjmac1 at March 18, 2013 11:41 PM

135x3
155x2
175x2
195x1
225x1
225 fail
225 fail
195x1
155x2
135x3x2

Comment #147 - Posted by: dieterb at March 19, 2013 5:52 AM

95x3
105x3
135x2
155x2
170x2
185x1
200x1 PB
200x1 PB
175x1
205x1 PB

Comment #148 - Posted by: Steevo at March 19, 2013 6:34 AM

115x3
125x3
135x2
145x1 PR 145x0 (F)
135x2
135x2
145x0 (F)
145x0 (F)

Now I know to hold off on the heavier weights until the single rounds.

Comment #149 - Posted by: FP at March 19, 2013 6:40 AM

dont have everyone's specific numbers in front of me but do know what everyone worked up to

rod 150 PR
margy 95 PR had a couple of fails at 100
cale 185 PR had a few fails at 195, failed with the jerk, got the clean
kelley 125 PR had 3 fails at 135 but oh so close!

Comment #150 - Posted by: kelley f/47/5'3"/133 at March 19, 2013 6:46 AM

3 Mile Run...
21:21
Then
3-3-2-2-2-1-1-1-1-1
115# Clean and Jerk
Then
20 K's to E's

Comment #151 - Posted by: dyagg at March 19, 2013 7:26 AM

135,155,175,195,205,215,220,225,230,235
M/20/5'10"/185

Comment #152 - Posted by: Ryan at March 19, 2013 9:41 AM

WU - 10 dips, 10 pullups, 25 squats, 4 hang snatches w/ bar, 8 oh squats w/ bar.

WOD - C&J - 95, 95, 110, 110, 110, 135, 135, 155, 155, 155

front squats - 110 x 10; 135 x 6 for 4 sets

Comment #153 - Posted by: murphinator - M/5'10"/185/38 at March 19, 2013 10:26 AM

M/40/72"/185

95,105,115,125,135,145,155,165,175,185(fail)
Got the clean at 185, but failed on the jerk. The 175 is a new PR!

Comment #154 - Posted by: Mike at March 19, 2013 11:03 AM

Crossfit level 1 certification @Crossfit Eado was by far the best experience ive had in awhile. Thanks to all the coaches (chris,zac,dan,spencer,mel,adriana ) for their great lectures and break out sessions. coming from a guy that is a newbie to crossfit and only gets to workout at work this was an awesome seminar to help me on my road to fitness and helping me deliver this to my work colleages. also thanks to the staff of crossfit eado for the great hospatality they showed us

(clap.....clap....clap...clap..clap.clap.clapclapclapclapclapclapclap)

Comment #155 - Posted by: frank patti at March 19, 2013 11:12 AM

The Level 1 Trainer's Course at CrossFit Max Effort in Las Vegas was amazing! I want to send a huge thanks to Zach, Russell, Nick, Dan, Kimmy, Katie, Yurri, and all the other participants at the course. Everyone was so helpful and fun to be around. I'm super excited to put my new knowledge to work and continue to grow in the world of CrossFit!

Comment #156 - Posted by: Miles at March 19, 2013 11:26 AM

M/28/6"/185

185,185,205,205,205,225,245,245(f),225,225
All attempts Power Clean.

Comment #157 - Posted by: Dallas at March 19, 2013 11:32 AM

Day 322
M/46?6'0"/195
Clean & Jerk
135x3; 145x3; 155x2; 155x2; 160x2
160x1; 170x1; 175x1(PR by 5#; 180(F); 170x1

Comment #158 - Posted by: fargingbastige at March 19, 2013 12:00 PM

44/M/6'-0"/240

1-135x3
2-145x3
3-155x2
4-165x2
5-175x2
6-185
7-195
8-205
9-215
10-225- slight fail on lock out-otherwise good

**then**
Then-3reps-12 rounds of barbell banded (adds about 30# at top end) bench press @ 205#-30 second rest between sets

One arm DB incline bench 4 sets of 12 @65#

and 1.5 pood DB swings 4 sets of 15-- good training day!

Comment #159 - Posted by: John H. at March 19, 2013 12:21 PM

M/23/5'11"/185

95-135-155-165-175-185-205-215-225x-210

didn't lock out the 225.

Comment #160 - Posted by: Miles Forks at March 19, 2013 4:55 PM


135 x3,145x3,165x2,175x2,185,195, 205f on jerk

Comment #161 - Posted by: Kevin McClellan 51 at March 19, 2013 5:28 PM

135-145-155-165-165-175-185F-185F-185F-165F (19 Mar '13)

Comment #162 - Posted by: NAMWIZ at March 19, 2013 6:16 PM

150-155-160-165-170-190-195-185-190-185

Comment #163 - Posted by: myles456 at March 19, 2013 6:19 PM

135x3
155x3
185x2
2x195
2x205
1x215
1x225
1x230
1x235
1x240. Had more in the tank but afraid to go to failure in anytime fitness.

Comment #164 - Posted by: hollyhog at March 19, 2013 6:23 PM

49x3 52x3 54x2 57x2 59x2 61 62 63 65 68kg

Comment #165 - Posted by: lucio1928,M/41/184cm/98kg at March 19, 2013 7:10 PM

M/29/5'8"/225

155 x3
165 x3
175 x2
185 x2
195 x2
205 x1
215 x1
225 x1
235 x1 (fail)
235 x1 (PR)

Comment #166 - Posted by: kfarrell at March 19, 2013 7:13 PM

6.33 rounds plus Sunday's WOD this a.m. and 1/2 mile sprint (3:29).

Comment #167 - Posted by: Vince_s at March 19, 2013 7:36 PM

m/18/185/5'11"
165/165/185/185/215/235/235/245-F/260 PR

Comment #168 - Posted by: Ryan Richard at March 19, 2013 8:04 PM

68-75-78-80-83-85-88f-88-90f-90f

Comment #169 - Posted by: Mik at March 19, 2013 8:12 PM

didn't do this exactly, but after wod 130319

1RM C&J: 95, 115, 135, 155(ugly), 155
1RM Clean: 165, 175(f), 175

Comment #170 - Posted by: Callum at March 19, 2013 11:24 PM

En el curso de Mundo dejamos preparado el WOD "Mundo" (adapté el peso para mi...):

AMRAP 8'
run 400m
DL 130Kg

conseguí hacer 3 rondas, pero después de hacer el DL con tanto peso... NO SABÍA CORRER!!! XD

Gracias por el curso!!

Comment #171 - Posted by: Abel at March 20, 2013 2:23 AM

235-250 (cln no jerk)

Comment #172 - Posted by: Ferb 183# at March 20, 2013 5:44 AM

F/42/5'6"/140

x3: 85-85
x2: 90-95-95
x1: 100-100-105-105

Comment #173 - Posted by: mom to five at March 20, 2013 8:26 AM

75-85
95-100-100
105(f)-105-105(f)-100

Comment #174 - Posted by: Carole (F/54/5'6"/135) at March 20, 2013 11:06 AM

m/40/6/190

Warmup:
1 Mile Run

WOD (Done with Squat Cleans):
115
125
135
135
135
145
155
165
175
185

Comment #175 - Posted by: Jeremy A. Olive at March 20, 2013 12:26 PM

115x3
125x1
135x2
140x3 PR

f/21/135lb

Comment #176 - Posted by: Lydia at March 20, 2013 1:41 PM

75x3
135x3
155x2
165x2
175x2
185x1
195x1
205x1
215F
215x1

Comment #177 - Posted by: Bells at March 20, 2013 2:57 PM

m/23/147lbs

135x3
155x3
165x2
175x2
185x2
190x1
195x1
205x1
210x1
215x1 F

Comment #178 - Posted by: Mark at March 20, 2013 2:57 PM

95x3
100x3
105x2
110x2
110x2
115x1
120x1
125x1
125x1
130 (fail)

Comment #179 - Posted by: abh f/27/5'5/130 at March 20, 2013 5:29 PM

I want to thank Chris Spealler, Dan, Spencer, Zac, Natosha, Adriana, and Mel for their tremendous level 1 seminar last weekend in Houston! I am an Airrosti provider, so I see a lot of training related injuries. These coaches really stressed form and safety with movements that are paramount in Crossfit. I can not begin to say how impressed I was with these coaches! I strongly recommend this seminar for anyone who is looking to gain knowledge about Crossfit, coaching techniques and cues, and much more. Thank you again team! I'm hooked. The only bad part was Fran showed up...

Comment #180 - Posted by: Jared at March 20, 2013 9:00 PM

CFL1 Mundo,Madrid,Spain - WOD:8'AMRAP 400m run, 5DL (160Kg)
Scaled -8'AMRAP 400m run, 5DL 120Kg
Score: 3Rounds + 2DL (almost on target 4 rounds ;) )

Thanks Cherie,Steve,Oliver and everyone else, it was superb!!!

Comment #181 - Posted by: Silvio Silva at March 21, 2013 4:54 AM

135x3
165x3
185x2
205x2
215x1 + 1 clean
225x1
235-clean, failed jerk
235-clean, failed jerk
230x1 (PR)
230x1

Comment #182 - Posted by: PW56 at March 21, 2013 4:58 AM

95-125-125-125-125-135-135-135
Ran out of time for work

Comment #183 - Posted by: MGlez at March 21, 2013 6:08 AM

m/43/163
185-205-225-230-230-235-240-245(f)-245(f)-240

Comment #184 - Posted by: Seth H. at March 21, 2013 7:12 AM

Thank you to Jen hunter Marshall, Joey Dill, Kieth Wittenstein, and Lindsey Smith for a great Level 1 seminar this past weekend @ Crossfit Vituosity!! I couldnt be more impressed at how the coaches presented the material and how enjoyable it was!! It reestablished the reason why i love and will continue doing crossfit! i hope to pass on such information to the best of my abilities and hope to coach as well as the coaches i met this pass weekend! i would encourage all to attend the seminar even if your goal isnt to be a coach!!

Comment #185 - Posted by: Hugo Rivera at March 21, 2013 10:39 AM

135x3, 145x3, 155x2, 160x2, 160x2, 165, 170, 175(f).
Attempted 175 a few times, but couldn't get it to the rack position.

Comment #186 - Posted by: Drewski at March 21, 2013 12:11 PM

125-145-155-185-195-205-210(f)-210(clean only)-215(f)-stopped

Comment #187 - Posted by: Sinal M/34/5'9"/210 at March 21, 2013 7:04 PM

did 1-1-1 of clean and jerk.
205-210-225

Comment #188 - Posted by: Josh M/20/184lbs/5'6" at March 21, 2013 7:07 PM

3-135
3-145
2-155
2-160
2-165
1-175
1-180(f)
1-180
1-185
1-190(f)

My jerk sux.

Comment #189 - Posted by: DPL at March 21, 2013 7:23 PM

Fantastic weekend well worth the money spent taking the course and travelling to Las Vegas even if I fail the course the knowledge I gained was worth it. Zach a perfect host at Crossfit Max Effort Russell for organising everything and each of the instructors thanks for your time patience motivation thank you so much x

Comment #190 - Posted by: linda evans at March 22, 2013 2:25 AM

60/80/100/120/140/145/150/155/160/165pr

Comment #191 - Posted by: Jinsin m/35/5'8/178# at March 22, 2013 2:16 PM

Rx'd

115-135-155-165-175-185-195-205-215(f)-215

Comment #192 - Posted by: Alex M/22/6'0"/181 at March 22, 2013 3:48 PM

95,95,95,115,115,135,145,pc155,pc165,pc175f,pc175

1k row wu 4:14.

Comment #193 - Posted by: kevin o at March 22, 2013 5:20 PM

Worked to 185 1RM, then flew CAS w/ PAR. 480th gym.

Comment #194 - Posted by: ajax at March 23, 2013 7:40 AM

45/m/176cm/74kg

Done 130321

50-55
60-65-70
75-80-82.5-85-87.5-80 kg

Comment #195 - Posted by: Memuc at March 23, 2013 1:01 PM

135-145-150-155-160-165-170-175-180-185f

Comment #196 - Posted by: controlfreak at March 24, 2013 8:08 AM

135x3
145x3
155x2
155x2
155x2
all 1s with 165

Comment #197 - Posted by: cleveland at March 24, 2013 12:10 PM

70-70-80-80-80

Comment #198 - Posted by: Roman-Sibir at March 25, 2013 1:31 AM

45 , 65 ,
95 , 115, 135,
155, 165, 175, 185(f), 185

Comment #199 - Posted by: Manchild at March 25, 2013 5:55 AM

from the hang, higest by 3 was 255, x 2 was 275, x1 was 310

Comment #200 - Posted by: jdisch at March 25, 2013 9:09 AM

135
145
155
165
170
175
180f
Stopped felt a tweak in the back didn't want to push my luck.

Comment #201 - Posted by: cscarr52 at March 25, 2013 1:56 PM

Thank You to the entire crew that worked The Shaumburg Il weekend. You guys are a great team. Made learning and being coached very easy. My self and my gym thank You. Great Stuff guys keep it up

Brandon Downs
Triple Threat Training

Comment #202 - Posted by: Brandon Downs at March 26, 2013 8:28 AM

185x3
185x3
195x2
205x2
215x1
225(f)
225x1
235(f)

Comment #203 - Posted by: MikeyPaul at March 26, 2013 8:35 PM

75-85-95-105-115-125-135f-135f-135f

I think 135 is a mental block for me grrrr I want it!!!

Comment #204 - Posted by: Boo Boo F/25/5'8/148 at March 26, 2013 8:50 PM

115, 135, 145, 155, 165, 175, 180, 185, 190, 205(PR)

Comment #205 - Posted by: Rob S at March 27, 2013 4:19 PM

135/145/150/155/160/170/175(f)/175/180(f)/180

Did last week (Tues March 18).

AS part of warmup: Front squat (max): 255# (pr)

Comment #206 - Posted by: Ronnieboy M/50/5'9"/185 at March 28, 2013 5:33 PM

m/39/5'9/181
CFWU-2. Superman. DU. Everett drills
155,160,165,170,175,185,190,195,200,205
Good job pressurizing trunk on clean & jerk. No fails. Tried to make sure chest & hips rising at same time. Dip w/knees out & keep back tight on jerk.

Comment #207 - Posted by: jrm at March 31, 2013 5:50 PM

PR 82.5!

Comment #208 - Posted by: Harry King at April 4, 2013 2:02 AM

power clean pr 205

power clean & jerk

75 x 10
95 x 8
115 x 5
135 x 3
145 x 3
155 x 2
165 x 2
175 x 2
185 x 1(old pr)
195 x 1(new pr)
205 (f on the clean)
195 x 1
195 x 1

m/42/5'8/240

Comment #209 - Posted by: phat boi at April 18, 2013 1:10 AM

M/41/5'11"/206

Power clean & push jerk. (1 set every 2 min.)

(kg) 50-50-60-60-60-70-70-75-75-80(new PR).

Comment #210 - Posted by: Jose-Luis Morales at May 2, 2013 8:55 AM

CFWUx2
Burgener
60kg-60kg-65kg-70kg-75kg-80kg-85kg-85kg-87.5kg-87.5kg

Comment #211 - Posted by: Doug at December 22, 2013 11:49 AM
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