April 19, 2013
Dumbbell Clean and Jerk 5-5-5-5-5
Go heavy. Ground to overhead.
Compare to 050312.
Post loads to comments.
"What's in a Name?" by Dale Saran, CrossFit Journal article [pdf]
Posted by Pukie at April 19, 2013 5:00 PM
What's the weight?
Sorry I'm new
Max weight you can do for 5sets of 5reps
Thanks Rich. Cant wait sounds like fun!
I very much enjoyed the article. Precision of language should be pursued by all of us at all times. Degradation of language is synonymous with the destruction of truth. Once truth has been eliminated any argument can be made without a reasonable defense.
50# dumbell all 5 sets. After a hard wod! Gosh I love crossfit! I want to be stronger!
This might be a stupid question but is it just a single dumbbell or is it two?
would you stick with dominate arm or alternate ooooorrr??? thanks
Someone back me up here, but I'm pretty sure it is one dumbell in each hand.
^^ Agree Mike, This should be completed with a DB in each hand.
I would use 2 db's one each hand, however you could also use one db one hand CJ, 5 right 5 left.
I am pretty new to all this. Should another workout be completed before or after this WOD?
@ Patrick #10,
They aren't explicitly posted as a requirement, but many of us do a warm-up, work on a skill (I'm working on double-unders because I'm terrible at them, and do mobility work in addition to the posted workout.
Others will play sports and do the workout. Others will run/bike/swim and then workout. Many ways to skin a cat.
The nice thing is that if you are short in time you can do the main site workouts in less than 15 minutes usually. And they are great workouts!
Before you ask newbie questions go to the FAQ. Do research. Learn about the programming. It makes it more worthwhile and will stop log jamming the comments with redonkulousness. Peace out y'all.
Thank you for your help! I'll probably run/swim before/after.
I hear many people say WODs don't usually help for gaining mass. True?
Patrick, the goal of WODs is to get fitter - stronger, more powerful, more flexible, more conditioned etc etc.
Different athletes' bodies respond in different ways to all forms of exercise so it's hard to say true/false but in general, if you want to gain mass, you should eat more (good) calories
@WhatDaFrick...yes, FAQs are easy to read, but what about the CF "community", which has always been helpful to people new to CF and many don't hesitate to answer a newby's questions, including mine.
I found that article rather depressing. As a 5 year crossfitter who now rarely visits main site, it was a shock to read that - it's in effect an implied threat designed to protect Crossfit's brand asset.
now of course, 5 years ago this wouldn't have been necessary as there wouldn't have been the same kind of threat to it's brand given how small it still was, but I also don't think the culture of the Crossfit organisation would have written or allowed an article like that to be published 5 years ago
progress is good, I love the fact Crossfit has spread, but it seems the culture of the company has changed as Crossfit has become big business
Agree with #15...
#12 has no business posting his or her "redonkulousness" here if they don't uphold the most important aspect of what we stand for, which is community.
CrossFit Football (crossfitfootball.com) if you want to gain mass. They have a daily WOD and a strength WOD for each day.
@17 agreed, seems like a threat to affiliates; use the name you're licensed to use incorrectly, and we'll come after you.
The local community I train with is great, this stuff from HQ, not so much...
Yeah, I agree with some earlier posts that the article seems like the brand is moving away from community and more into corporate-ness. What this article seems to point out is if somebody asks for a kleenex and somebody asks if they mean a tissue since kleenex is a specific brand name of tissue. You aren't going to the gym to do crossfit, you're going to do high intensity interval training. Crossfit is just a specific kind of HIIT. So is P90x and so is Insanity.
CrossFit has definitely changed over the past few years, though. If you go back and watch "Dodgeball" you'll see that CrossFit has gone from making fun of Globo-Gym to BEING the Globo-Gym. "At CrossFit we're better than you, and we know it."
CrossFit HQ has spent much time over the years to build a brand that has revolutionized the fitness industry. CrossFit and their affiliates are also doing more for preventative medicine than the majority of the medical community. We make people better. Have you all heard that mantra? That's us. It is for the sake of the affiliates that we protect our brand. Most affiliates abide by the requirements of affiliation but there will always be a few, and surely without malice, who try to push the limits. The paper seems to me to be nothing more than clarification of those requirements (or a little push back).
so it's 5 sets of 5 reps of the same weight? and do e rest between sets? or is it one after another immediately?
Is it necessary to alternate which leg drops back?
20k - 5;
30k - 5;
40k - 5;
45k - 4;
40k - 5;
All this legal wrangling and rhetoric just makes me all the more thankful for my home gym, where I go and do my own thing every day and do not have to give two wits about what crossfit is or is not, both legally and with WOD programming.
Actually did from 40-70#'s power clean & jerks by mistake.
And did the actual clean & jerks with the 80#'s!
First timer! Lovin'it!
Now a bowl of honey bunchs & oats and a pleasant day to All!
Would have like to try 55 or 60, however the heaviest was 50
would've been nice to have 25's and 35's for this one; all power cleans to avoid knee pain issue
So The CrossFit Anytown Games is wrong ..how about CrossFit Anytown's Games? :) seems legit to me..
It is a protection of intellectual property rights. They allow the affiliates total operational freedom; they only ask that the affiliates do not use a few terms when hosting events.
I agree with #4 and #35. Well said.
I would like to see them release another version of this article "What is a Sport?"
Crossfit isn't a sport, its a workout program. Its funny how they call it a "season", "games", and "finals" in lure of tricking people into thinking they are playing a "sport". Maybe they should think about the context of their words as well.
No dumbbells, so standard barbell C&J
Warm-up: CFWU, 5x45, 5x75 C&J
Cool-down: 5x95, 5x75 C&J
@24 Jay, which leg drops back or alternating them doesn't matter. It specifies jerk, not split jerk. Jerk it however you want. Same with the clean. Squat, power, hang...it is up to you.
I play "pick up" crossfit in my garage with others, the same way I play "pick up" basketball. And I love it!
Noun: An activity involving physical exertion and skill in which an individual or team competes against another or others.
Can anyone give me an idea on where to even start thinking about what weight to do this at? Been doing CF for about 2mo. Any similar lifts to compare this to? I want to be sure I get something out of my workout.
I used 70% of my 1RM for C&J as my target:
(1RM * 0.7) / 2 = approx. dumbbell weight
Used the heaviest pair of dumbbells I have, full squat cleans:
rx 95#,115#x4 sets
sorry, meant 80, 85, 90 etc for both arms
so for 80# 40 in each hand, for 85 42 1/2 each hand etc.
pretty surprised that such a simple looking workout actually gives you the feeling of a full hour working out
this is my 5th xfit wod and loving it so far!
Made up yesterday's run/squat workout this morning.
12:20, with runs on the elliptical
BW 136 today
50 lbs dumbbells for all sets.
All sets full squat clean and push jerk. Felt strong, but was surprised how gassed I was after each set.
50,50,50,50,60 Did squat clean thruster on most reps
For the record, I wrote that article. I started CrossFit 7+ years ago in Afghanistan while serving this country. I competed in the first 2 games, alongside guys like Josh Everett and Chris Spealler - two of my CrossFit idols.
By a very fortunate set of circumstances, I wound up working here for Coach and my friends at crossFit, Inc. One of the most important pieces of intellectual property CrossFIt owns - yes, I said the dirty word "owns" - is the trademark. That trademark, and the value associated with crossFit's good name, is the result of a ton of hard work by a lot of people, including OUR Affiliates.
There was no "Sport of Fitness" when I started, but there was a program to allow affiliates to use the CrossFIt name. My job is to ensure that future affiliates continue to have that name to use to attract people who want CrossFit's brand of fitness. There are 6000+ affiliates who believe that there is sufficient value in the name to want to be a part of it. My job is to protect the affiliates - and this whole community - from the mark becoming either generic or diluted.
This is simply one issue that we see on a daily basis. There is nothing all that complicated about this. It's an attempt to simply get Affiliates (and the community) to use the trademark properly so that there can be future affiliates helping others get fit. This changes nothing, other than being a bit of education for both affiliates and the Community, about trademark law. The sky is not falling. There is no "corporate-ness" to this; it has to do with ensuring our Affiliates understand the reasons why they shouldn't call local throwdowns "CrossFit" competitions. That's it. Not that big a deal.
WU: 45lb presses x 20, 85lb presses x5, 95lb presses x 5
S WOD: Presses and Front Squats 115, 115, 115, 115, 125 x 5 reps ea.
WOD: Dumbbell Clean and Jerk 5-5-5-5-5: 25, 30, 35, 45, 50
I think protecting the brand at this point is very crucial. Now that CF isnt just a fad, others are going to try and make money off it. Also, i bet CF HQ is trying to separate itself from local competitions because there not regulated, and the likely hood for things like injury, cheating, or poorly organized would put the name CrossFit in a negative light.
power cleans from ground, and jerks
This was a good one. I've never done db clean and jerks before, so I had no idea what to expect. Kind of like overhead squatting with a barbell vs. db's or kb's. Night and day!
Should have picked another gym. Could have gone a little heavier.
Finished my first WOD "Gator" so I decided to go ahead with this one. Feeling good now!
DBell squat cleans and push press
wanted to really target the shoulders
66 x 5
81 x 5
88 x 2 (f)
81 x 5
81 x 5
81 x 5
40 x 5
45 x 5
50 x 5
55 x 5
60 x 5
65 x 5
70 x 1
Continued prayers for all in Boston. Wife trying hard to get out and fly home to Seattle.
Two parter today: front squats, then swim + poolside muscle ups.
Front squats 1-5-1-10-1-5 (95-95-115-115-95-95)
Right knee tweaked after 10x 115, so dropped down to 95
Then for time: 2 x (100m swim, 10 poolside muscle ups) = 6:50
Warmup with front box squats, air squats, lots of shoulder dislocates, forearm stretches.
The April-May plan: Keep rehabbing right elbow, take some time off from running, and improve tissue quality in and around knees.
Max 5 rep squat c&j 155 (175x3)
Then 12 min amrap
12 24" box jump
16 25# mason twist
20 50# kb swings
4 rds + 5 reps
Didn't have dumbbells heavy enough to be worth anything. Did it with a barbell and bumpers instead. I'm terrible at jerks anyway. Did them all power clean and push jerk.
65 X 5
65 X 5
95 x 5
95 x 5
115 x 5
115 x 5 then 50 abmat sit-ups.
In regards to the article, I think it's silly. Sure, nobody playing basketball in their yard thinks they are in the NBA, and likewise nobody competing at local affiliate games thinks they are in the CrossFit games in the Home Depot Center.
So what am I doing in my driveway at home? Am I doing CrossFit? I'm not a level 1 and I follow main site programming. I want to get more people involved, so if I'm asked what I do for exercise I tell them I CrossFit. Is that wrong? There simply isn't any other way to explain it that is good for the brand.
Barbell Power C&J 154lb
Too many people around me, since I workout in a regular gym. Will go heavier next time with full squat, if alone.
@ #65 G
Great point! HQ wasn't too worried about throwing the term CrossFit around as much as possible when there was no name recognition circa 5 - 10 yrs ago. But today they want to berate us with precision language. Whatever...
Did not have dumbbells heavy enough so went with stand barbell power clean and jerks (mix of split and push jerks).
Dumbbell Clean & Jerk 5-5-5-5-5 : 3575 lbs | Not Rx'd
5 Power Clean & Jerks | 115 lbs
5 Power Clean & Jerks | 135 lbs
5 Power Clean & Jerks | 145 lbs
5 Power Clean & Jerks | 155 lbs
5 Power Clean & Jerks | 165 lbs
5 Power Clean & Jerks | 65 lbs
5 Power Clean & Jerks | 75 lbs
5 Power Clean & Jerks | 75 lbs
5 Power Clean & Jerks | 85 lbs
5 Power Clean & Jerks | 95 lbs
#42 . . . I'm with you . . . "Pick-up" CrossFit in my garage . . . Not sure my neighbor across the street is happy with the cars in front of my house . . .
#65 . . . I got the impression from the article that we're ok saying "CrossFit" when people ask us what we do . . . Of course if I'm wrong we can always go to "CrossFit-style workouts" or "CrossFit-inspired workouts" or "CrossFit-esque workouts or "CrossFit-like workouts" . . .
45 minutes (15 km) bikeride to the gym as warmup, then
And back home the same 15km and 48 minutes (had a problem with shoe cletes)
Iron Mike - you've mostly got it. I don't know why this confuses people. The Lanham Act/Trademark Law doesn't prevent you from saying you drink Coca-Cola, use an IMac, or wear a Rolex. Or do CrossFit. That's got nothing to do with the thrust of the article. It has to do with Commercial Use of the CrossFit trademark.
I don't know how many different ways to say that, but people seem to gloss over that rather crucial point and then go on vituperative rants that prove they either can't read or don't want to.
This article, like many before it, is primarily a way of providing guidance for our affiliates and those who support the community. Don't call your throwdown - a commercial event if you're taking money or have any commerce there - a "CrossFit competition." That's it. Not terribly complex, but you'd think the world was ending reading some of the comments.
The reasons are numerous, but not one of them has to do with money for HQ. It has to do with protecting the trademark for our affiliates. The response is disappointing, to be honest. When I came to the mainsite in 2005 and the message boards, there was a very sophisticated and intelligent community here. Perhaps it's simply that the dumb are the loudest, but this site and community has always been marked by the intelligence of the practitioners who were attracted to Coach's enunciation of fitness.
Modified, no dumbbells allowed in my garage gym
Double Kettlebell Clean and Jerk
1 x 5: 20 kilos
2 x 5: 24 kilos
One Arm Kettlebell Clean and Jerk
2 x 5: 32 kilos
If I'm asked what I do for exercise I tell them
When I read the article, I thought it was clear cut but it looks like a lot of people got different ideas from it. I could be wrong, but I think it was targeting those globo gyms and new gyms opening up that are teaching 'CrossFit' classes. Some of my co-workers belong and they are definitely not CrossFit as we know it. No L1 trainers much less anyone teaching proper form. It literally is a physical therapists or even surgeons dream to be near these places. I know of one that had a competition. What if someone got really hurt and blamed it on 'CrossFit'? Definitely possible since they had no training. What if the competition was unorganized? Spread to all their friends that the CrossFit competition was not organized and not worth trying. I believe we can still say we do CrossFit, because that is the exercise as we play basketball. But, to profit off the CrossFit name and have a 'CrossFit competition' where people pay and prizes are handed out, is like us saying there will be an NBA game tonight, but then have a bunch of rec players play and people paid to watch players from the NBA or at least something organized by the NBA. We all think of 'CrossFit' as terms like community, fun workout, lifestyle, etc.... but with these new gyms popping up, the 'CrossFit' brand name may begin to have negative terms associated with it in the general public. HQ is just trying to protect the brand name that has grown the past couple of years.
New to this, love crossfit! I appreciate the people who put this together, and love how yall are protecting the name. Totally understandable #75 i agree with you.
50lbs, 55, 60, 65, 65
Hang squat cleans with the dumbbells
5x5 - 45#
Should have done more
I hate that
Two mile run.
200 meters of lunges.
45/55/55/55/55/ thats the heaviest we have
Could not get full extension with right shoulder at 40#
Completed 3 rounds at 40# just clean
Dropped back to 35# and did one last rd with full extensions.
135, 185, 195(2), 195(3), 195 (all 5 but I used straps since I don't have chalk)
No heavy db's so all barbell
@6000ft above sea level
So what do you call it when 3 friends compete at Fran in a backyard?
What is the underlying sport? And what is the IP?
I think identifying the sport as the IP will be a limiting factor in the sport's growth?
hang clean & jerk (barbell)
Mrs. Pip 77.5
Master P 95
Crystal 42.5 (both arms!!)
Mr. Wonsil 115
Mama V 55
Mr. Carey 135
age 23 bw 170
50# dumbbells - split clean & jerk
16,5kg- 21,5 - 23,5- 26,5 - 27,5(4)
@46 thanks for the advice on weight to try
Two cranky kids kept me from the gym so i gave it a try at home. Tried 35 too heavy. 20 too light. Need 25/30 but didn't have them of course. Gotta give this one another try!
Only have DBS up to fifty pounds. Did 5 sets of 5 with the barbell.
@ Playoff Beard - just looked up my time for tomorrows WOD "Jackie" and noticed your post "Beast Mode" including my time and two others. Thanks for the shout out. I see your posts as well, keep up the good work. Cool feeling when someone gives you props. Thanks man.
5 x 40
5 x 50
5 x 60
5 x 60
5 x 60
Didn't have the weights to go increase any more with dumbells
No dumbbell. So did barbell clean&jerk
Barbell Clean and Jerk 5-5-5-5-5
Kg : 43.5-48.5-53.5-53.5-53.5
Lbs : 96-107-118-118-118
Have to work on grip.
As rx'd with dumbells
Dumb bells... We have a 20# set and a 45# set
Power cleans and jerks (kind of spastic)
3-5-5-5-5 all at 45#
From main sites link, what is CrossFit?,
"CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it is so effective."
I don't read anything about the "brand", but rather a collective term to describe a training regimen with the goal to maximize a certain definition of fitness, that, when done together with others, is the naturally spawning community.
HQ should protect the affiliates. They are the brand. Fighting cyber squatting and non-affiliates using the term is great and part of the reciprocity of the affiliate fee. However, I don't see how affiliates using the term crossfit in a "throwdown" is potentially damaging to the brand. It's fairly apparent that unless it's plastered with Reebok adverts, no one will confuse it with "the sport of fitness". If the affiliates are empowered to carry the name on their door, then the name should be allowed on a localized competition. HQ has made it clear, they don't have the time or resources to even manage localized games anymore (anyone remember sectionals before the open). So, let the affiliates run local crossfit competitions, tournaments, leagues, if they want. If the market bears it, It's going to happen whether HQ likes it or not. I personally don't care what it's called, but allowing them to promote as CrossFit helps the brand. I see more and more CrossFit programmed gyms without the name. Colleagues participating in crossfit workout community, but not knowing its called CrossFit. Sad, but true.
@ Dale_Suran #77 . . . I understood the thrust of the article concerning the "commercial use" of the trademark & personally do not think the world is coming to an end because that was explained/clarified for the affiliates of which I may be one in the future . . . As we meet in my garage to train we have been very careful in making sure people know that while we CrossFit, we are not a CrossFit "box" because we are not formally affiliated with HQ . . . We have been happy to point out that there are four affiliates near us for those whom the old-school garage gym where we "throwdown" doesn't work . . . Don't get discouraged, if you weren't protecting the brand you'd be reading posts criticizing CF for failing to do that . . .
No dumbells did barbell clean and jerks;
5 sets of 5 reps at 75lbs;
room for improvement...
As Rx'd clean squat & jerk 35,40,45,45,45,+45#
100 decline PU, 100 SU, 25 bar dips.
Seems as if the article was geared primarily toward affiliates, and probably not the best fit for inclusion in the daily email, where many recipients spend time in the garage, or back yard.
The protection of the brand is a priority for any company, and is certainly in the best interests of HQ, as well as every affiliate.
The main objection that a number of "old-timers" may have...is that an article like that, has the same corporate feel you'd expect in a memo from the Gold's mother ship. In a small way, we have become the thing we railed against: A big corporation.
Good information. Maybe not the intended audience.
Correct me if i'm wrong, but are you guys listing your weight in single dumbbells or 2 dumbbells added together eg 40 is 1x40 lb dumbell or 2x 20 lb dumbbells?
Barbell C&J's -
male, 40 yo, 151#, 68"
95, 105, 115, 125, 135
Felt dangerous going heavier. afraid I was going to drop a dumbbell on my foot.
60lbs could have done much more heavist dbs I have.
Did not have dumbbells heavy enough..only 70 and 92lbs
power cleans from ground, and jerks
5 x 70
5 x 70
5 x 92
5 x 92
5 x 92
Gonna do Jackie next.
Used thick dumbbells (2" diameter handle).
1 set every 3 min.
WOD AS Rx'd
135# All Reps
50 Weighted Sits
24s are the heaviest we have at the gym.
If this one comes up again, I'll have to do 5 rounds of max reps @ 24 kg.
jump rope 3x3 min wu.
m/27y/181cm/84kg - 24kg/28kg/32kg/36kg/38kg (2x5 times each)
Did this 10 mins after the 5 RFT (Row 500, 15x 135# Bench).
m/44/210 on 4/21/2013
(weak left shoulder, wobbly with more weight)
practiced db snatches 5x5 (each hand 5x)
Mistakenly did 7 sets of 5
Grip and jerks were the weak points
35 40 45 50 50
Took the dbs to the floor for each rep just did a regular jerk not a split jerk
I feel like I could have gone quite a bit heavier, but it's my first time with that excercise...don't need injuries.
M, 6'5, 245.
40 40 40 40 40
Didn't read the whole post, did hang cleans
35 40 45 50 (broken set) 45
Made up on 130425-Thur (RX'd Rest Day)
25 25 25 30 30
30-40-50-60-70 (done after 5 rounds of 500 meter row and 135 lb. bench press x 15)
Prolly coulda done 45# but morning energy levels just were not there
CFWU-3. No PU. No dips 3rd. Superman. Working out in afternoon as well. Therefore no PU. Doing bench press so didn't do many dips
55,60,60,60,65 - reset before each rep on last set. Even w/this, last couple reps tough. Split jerks for all. Tried to pressurize trunk, keep hips back. Landing too wide when I got tired
Then bench press 3X5 170,195,220-6 reps
DL 3X5 265,305,350
Finally did this WOD CAC.
60 - broken
some struggling at 55, including 2 failed reps
40,55,70,70,70lbs 11.11.13 1st 2 rnds sq cln but last 3 rnds no sq