October 8, 2013

Tuesday 131008

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 130619.

ShaunCleary_Cheering_th.jpg

Enlarge image

Ian Berger, 300-pound bear complex.


"Go South, Episode 4: More Rain" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]


"What Really Matters to Pat Sherwood" CrossFit Journal article [pdf]

Posted by Pukie at October 8, 2013 5:00 PM
Comments

Great article by Pat, and a welcome read. Always nice to get a gentle reminder to fix our internal compasses and focus on the things that really matter.

Day 2 of my vacation. Wish I had a barbell for the HPC, but I'll do Annie instead.

Comment #1 - Posted by: Gavin at October 7, 2013 5:27 PM

300 lb bear complex is amazing
The article is even better.

Comment #2 - Posted by: Mike Andridge/43/5'8"/180 at October 7, 2013 5:31 PM

Holy hell! 300 lb. Bear? Very impressive! Excited to test my improvement on this workout.

Comment #3 - Posted by: Matt h at October 7, 2013 5:41 PM

Front squat
185x1
245x1
265x1
275x1
280 x1
285 fail
- THEN
Hang clean
135x3
185x3
205x3
215x3
220x3
225x3

Comment #4 - Posted by: hollyhog at October 7, 2013 6:34 PM

Hollyhog:was just wondering, was your WOD from another box, or were you also following Crossfit.com? Reason I ask is:What was the reason for adding the front squats. Thanks

Comment #5 - Posted by: Roger at October 7, 2013 6:39 PM

@Roger

Missed the front squat wod a couple of days ago so was just playing catch up.

Comment #6 - Posted by: Hollyhog at October 7, 2013 6:47 PM

Hang power clean
88 lb x 3
99 lb x 3
110 lb x 3
121 lb x 3
132 lb x 3
143 lb x 2, attempted 3rd rep twice and failed.

Finished with wide grip dead lift and leg press.

Comment #7 - Posted by: h.hafez at October 7, 2013 8:16 PM

M/31/6'0"/185
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3
235 x 3
240 x 3

This one was in honor of Laura B. We miss you and love you, and know that you're looking down on us from Heaven!!

Comment #8 - Posted by: Adam G at October 7, 2013 11:07 PM

m/40/82,5kg/178cm

115 x 3
125 x 3
130 x 3
135 x 3
140 x 3
140 x 3
140 x 3

Comment #9 - Posted by: knackbobbes at October 8, 2013 1:06 AM

Hy there...

today... Lucky das! No pull-ups after workout yesterday my bloody hands mit really better. Hang power clean worked today. So here is my result, mit so impressive like The other ones but in 11 dass i run my Marathon!

hang power clean
3x 88lbs
3x 99lbs
3x 110lbs
3x 115lbs
3x 121lbs
3x 124lbs
3x 132lbs

thank You really mich...

warm up:
50 bench-press 45lbs
50 shoulder press 45lbs

wod

cool down:
50 shoulder press 45lbs
50 sumo deadlift high pull 45 lbs
50 front-squat 45lbs

have a Nice day and many greetings from germany
best regards
markus

Comment #10 - Posted by: markus bukowski at October 8, 2013 2:08 AM

185
205
225
235
245
255 (failed on 3rd rep)
255 (got all 3)

Comment #11 - Posted by: dsm19 M / 34 / 6'0 / 210 at October 8, 2013 2:49 AM

135-145-155-165(1)-155(2)-145-145 lbs

Comment #12 - Posted by: gb 46/m/71"/185# at October 8, 2013 2:54 AM

After watching Khalipa and friends doing Bear complex on their lunch break, I'm hooked. I do them once a week. 30 for time.
300 lbs. is impressive.

Comment #13 - Posted by: drw at October 8, 2013 3:20 AM

135
155
175
185
195
205
205

Comment #14 - Posted by: Ramsey at October 8, 2013 3:56 AM

135
135
140
140
145
145
145

M/6'2/31/285
Been following the zone and noticed that my blocks for carbs were sometimes bread bc of what was in the house and convenient.Is that the or a reason weight went up 5 lbs past 2 weeks?

Comment #15 - Posted by: Joshua at October 8, 2013 4:01 AM

45-45-55-75-95-115-135

Probably could have pushed for more but it was my first workout in a few months.

Comment #16 - Posted by: ScooteR at October 8, 2013 4:16 AM

95
115
135
140
145
150
115

After a tough 150 x 3, I wanted to drop back down and focus on strict form in the last set.

Comment #17 - Posted by: EricS M/33/5'10/175 at October 8, 2013 4:40 AM

95
115
135
140
145
150
115

After a tough 150 x 3, I wanted to drop back down and focus on strict form in the last set.

Comment #18 - Posted by: EricS M/33/5'10/175 at October 8, 2013 4:40 AM

115
115
135
145
155
160
165

Comment #19 - Posted by: patchkey m/29/155/5'9" at October 8, 2013 5:11 AM

115 - 135 - 155(pr) - 160(pr) - 165(1) - 165(0) - 135

I probably should have backed off in round six, but the bar was feeling light today so I gave it another try.

Comment #20 - Posted by: Joe Northside m/35/70"/195 at October 8, 2013 5:12 AM

M/33/5'8"/185

Great article. We all need to 321GoSouth! Stay safe and enjoy the ride, Pat!

Planning on "DL" today. Playing major catch-up (or selective wodding)

Comment #21 - Posted by: Chris Luka at October 8, 2013 5:34 AM

100lbs
110lbs
125lbs
135lbs
150lbs
150lbs
160lbs f

Comment #22 - Posted by: Ben at October 8, 2013 5:36 AM

F/43/5'6"/140

75-85-95-100-105-110-115f-115x1-115f

Comment #23 - Posted by: mom to five at October 8, 2013 5:36 AM

WU: 15 back extensions, 15 KB swings w/ 35lb, 15 back extensions, 15 KB swings w/ 53lbs

SWOD: Deadlift 290lbs
135lbs x 8; 225lbs x 5; 275lbs x 5; 290lbs x 5
Hi Rep - 225lbs x 21

WOD: Hang power clean 3-3-3-3-3-3-3 reps
95-115-135-155-165-185 (PR +20 lbs) - 185x1 (failed last set on reps 2 & 3)

Comment #24 - Posted by: murphinator - M/5'10"/185/39 at October 8, 2013 5:44 AM

M/23/5'11"/187.6

135-175-200-220-235-250(PR)-225

PR by 10. No way I was getting any more today, so I dropped it back down to 225 for the last one.

Comment #25 - Posted by: Miles Forks at October 8, 2013 5:58 AM

F/52/5'6/118
75-85-90-95-100(2 then touch floor and got third)-100(1)-95#
5# pr

Back squat 5 x 100, 5 x 110, 5 x 120, 5 x 130, 5 x 140
45 hspu tiny pad not timed
1 hour Kenpo
@mom to five nice job
@ Joe Northside nice pr

Comment #26 - Posted by: D.S. at October 8, 2013 6:45 AM

@ Murphinator nice pr for you also

Comment #27 - Posted by: D.S. at October 8, 2013 6:46 AM

I am enjoying a similar experience to what Pat and Ian are doing. The big difference for me is that I spent 6 months turning off my life in the States (yeah, it takes some time). The more crap I got rid of, the more free that I felt. I live in an apartment in Mexico at the moment but everything I own fits in my old beater '95 Chevy G20 van.

I love the idea of living on the open road on a motorcycle and I miss my bike dearly but I can take so much more with me including my Rogue bar and bumper plates. I brought one suit coat but I also did bring my leather jacket and my motorcycle helmet. A small library of spanish language training books and lots of books-on-tape (in english) donated to me by a friend. Other than that, just the basics you would expect like tools and clothes, etc. I do have my laptop for work (I still do a little bit!) and for keeping in touch with people in the US.

Life is good. I study spanish, meet new people, enjoy new food, run along the malecón, watch football americano on Sundays, workout with my weights and rings and abmat, etc. whenever I feel like it. I am enjoying a different culture where every trip to a grocery store is an adventure "What the hell is that, I dunno, let's eat some and see if it is good!"

I guess I just got sick of groundhog day, plodding along on the treadmill of life, going nowhere. Of course, now I don't know where I am going but I am definitely going somewhere else more interesting. Saludos!

Comment #28 - Posted by: civilsid at October 8, 2013 7:03 AM

115#
135
155
165
175 (2 reps)
175 (got all 3)
165

Comment #29 - Posted by: M/36/176/5'11" at October 8, 2013 7:07 AM

65-85-95-105-115-125f-95

My back, shoulders, and pecs are all fried from yesterdays pull ups. So glad today was a lift day!

Comment #30 - Posted by: Boo Boo f/25/150/5'8" at October 8, 2013 7:09 AM

65-95-115-115-115-115-115

Comment #31 - Posted by: J.Wood at October 8, 2013 7:21 AM

First time doing a WOD.

65x3
85x3
95x3
105x3
115x3
120x3
130x3 (ugly as crap)

Did some benching and squatting as well.

Comment #32 - Posted by: CDWilson at October 8, 2013 7:33 AM

135#-145-155-160-165-170-175

Comment #33 - Posted by: Chris R at October 8, 2013 7:40 AM

Loving the articles Pat. Keep 'em coming!

Comment #34 - Posted by: Gene at October 8, 2013 7:55 AM

Adam G,

Hugs, tears, and prayers to you and all who mourn Laura B.

Comment #35 - Posted by: bingo at October 8, 2013 7:56 AM

My hands were pretty tore up after yesterday's 150 pull-ups. I'm looking into the Rogue Gymnastics grips. Does anyone have any experience with grips or feedback positive or negative? Thanks!

Comment #36 - Posted by: Tim at October 8, 2013 7:58 AM

95 x 5
135 x 3
155 x 3
165 x 3
175 x 3
185 x 1
180 x 2
180 x 0

Comment #37 - Posted by: BW at October 8, 2013 8:19 AM

135/135/140/145/155/135/135

Comment #38 - Posted by: MAGNUS 27/5'8"/155 at October 8, 2013 8:25 AM

M/41/179cm/91kg.

1 set every 2 min.

(kg) 50-55-60-65-70-75-80(0).

Compare to 130626: 75x3, 80x0

Comment #39 - Posted by: Jose-Luis Morales at October 8, 2013 8:41 AM

115-125-130-135-140-145-150

Comment #40 - Posted by: MCross m/29/5'7"/150lbs at October 8, 2013 9:00 AM

BW 138 today

4 sets at 135
3 sets at 145

Same results as 6/19/13; wanted to go higher but wasn't feeling it.

Comment #41 - Posted by: Bill M. m/49/5'3"/135 at October 8, 2013 9:11 AM

Nice PRs Joe Northside and D.S. -- glad someone was feeling strong today even if it couldn't be me!

Comment #42 - Posted by: Bill M. m/49/5'3"/135 at October 8, 2013 9:12 AM

F/33/5'2"/125
CF newbie

27-32-37-45-55-65-65

Comment #43 - Posted by: ginamf at October 8, 2013 9:18 AM

M 43/185/6'
145,165,185,195f, 190,195f,190x1.

Comment #44 - Posted by: Mike at October 8, 2013 9:27 AM

M/32/5'6/170#

95# x 5
105# x 5
115# x 3
125# x 3
135# x 3
145# x 3
155# x 2 failed on the third, rest thirty second
155# x 1

75# x 10 just form work at a slow pace as a cool down

Comment #45 - Posted by: JJay at October 8, 2013 9:28 AM

Thanks D.S. and Bill M!

murphinator, Miles Forks, D.S. - nice job on the prs today!

Tim - I've been using Rogue grips and chalk for pull-ups since January, and I'm pretty happy with the results. I recommend trying them, especially if you're at a globo-gym like me that has rubber grip material on all the pull-up stations

Comment #46 - Posted by: Joe Northside m/35/70"/195 at October 8, 2013 9:31 AM

135
155
165
175
180
185
190

Comment #47 - Posted by: 30/M/5'11"/185 at October 8, 2013 9:41 AM

Joe Northside -- I also train at a regular gym and you've touched on my pet peeve: finding a decent pull-up bar. You'd think it would be the simplest thing, but although many gyms now have KBs, D-balls, C2s and even bumpers, it's almost impossible to find a pull-up bar that is not too thick, too narrow, bent in some weird shape, too slick, too sharply knurled, wrapped in thick foam or rubber, etc. OK, rant over...

Comment #48 - Posted by: Bill M. m/49/5'3"/135 at October 8, 2013 9:41 AM

Warm-up: 45#(10)-75(5)-95(10)
115(5)-120-120-125(1)-125(2)-125(2)-115(5)-115(5)-115(5)
Cool-down: 100(10)-95(10)-75(12)

Disappointing day...I at least did 125 on 130619.

Comment #49 - Posted by: Jim R./50/5'8"/160 at October 8, 2013 9:44 AM

Joe N, congrats on another PR...murphinator, great job, going 20# over your PR.

Joe, what's the bar that feels light? I'd like one of those!

Not sure how you guys do CF in a globo-gym. I used to try when at Peterson AFB and was always getting stuck waiting for bars, dip stands, etc, killing any built up intensity.

Comment #50 - Posted by: Jim R./50/5'8"/160 at October 8, 2013 9:51 AM

First set 135
Second - sixth set 145 focusin on form
Last set 135.

Shit my form is bad! Fucking embarrassing! Note to self, start on lower weight and WORK ON FORM!!!

Otherwise, great WOD :)

Comment #51 - Posted by: Simon Stoltz at October 8, 2013 9:56 AM

Nice PR's Joe Northside, D.S. and murphinator!

I'm going to wait and do this one tomorrow. Went pheasant hunting, with my dog, today instead.

Comment #52 - Posted by: Kevin C. (M/54/5'11"/178) at October 8, 2013 9:56 AM

HPC 135/ Squat 135
HPC 155/ Squat 155
HPC 185/ Squat 185
HPC 195 fail 1st/ Squat 205
HPC 205/ Squat 225
HPC 215 fail 3rd
HPC 215

Comment #53 - Posted by: JF at October 8, 2013 9:57 AM

Jim R. -- I have a home gym and a commercial gym membership. I'm able to train in the morning, so when I go to the gym it's always pretty empty. If I tried to go in the evenings of course it would be very different. And I prefer training alone and on my own schedule, so overall it works for me.

Comment #54 - Posted by: Bill M. m/49/5'3"/135 at October 8, 2013 10:01 AM

Vacation WOD.

6 rounds for time of:
Run 400 meters
15 dumbbell push press, 40 pounds each

20:48. Great stimulus.

Comment #55 - Posted by: Gavin at October 8, 2013 10:14 AM

75
85
90
95
95
100(f)
100

Nice job mom to five, D.S.!

Comment #56 - Posted by: Carole (F/55/5'6"/135) at October 8, 2013 10:26 AM

75
85
90
95
95
100(f)
100

Comment #57 - Posted by: Carole (F/55/5'6"/135) at October 8, 2013 10:27 AM

Great work D.S. and mom to five!

Comment #58 - Posted by: Carole (F/55/5'6"/135) at October 8, 2013 10:28 AM

Bill M. - too true. Sometimes I'll set up for a WOD at the "fat" pull-up bar, then move all my equipment 15 feet if the "thin" bar opens up haha

Jim R. - ditto what Bill M. said. I train when the gym opens at 0500 and there's only a handful of people not doing nautilus or cardio. I also have equipment at home for evenings and weekends (alas, the outdoor pull-up bar is still just raw materials in the garage).

Gavin - if you're light on vacation equipment, I recommend trying some dumbbell overhead squats... tough!

Comment #59 - Posted by: Joe Northside m/35/70"/195 at October 8, 2013 10:34 AM

2/3 of cycle 31 done. HPC 3 rep
135, 155, 175, 175, 185 (2), 175 (2), 155
I just wanted to say mwod is awesome! Been learning a whole lot of new things. Apparently, I've never realized the importance of pulling back my shoulders until now. Seems like I can lift more by doing this.

Comment #60 - Posted by: Franiel at October 8, 2013 10:50 AM

155-175-185-190(PR for 3 reps)-195x2-185-175
Total weight moved: 3585#

Compare to 130619
145-165-185-195x1-180-175-175
Total weight moved: 3270#

Improvement.

Comment #61 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at October 8, 2013 11:02 AM

135, 140, 145, 150, 155, 165, 170(2)

Comment #62 - Posted by: Tap (M/45/5'10"/165) at October 8, 2013 11:24 AM

85-95-105-115-125-135-140lbx3

Comment #63 - Posted by: Corey W. M/40/6'2"/205lb. at October 8, 2013 11:47 AM

M/31/185/31

Jumping Jack Hang Clean... Need to improve mobility
RXed with a load of 1435 lbs
“185-205-225-205-205-205-205”

Comment #64 - Posted by: Newmann at October 8, 2013 12:00 PM

M/34/80 kg/178 cm

Warm-up: 500 m row within 2 mins.

Reviewed the technique and built up the load from bare bar to 132 lbs. continued 7 x 3 reps with 132 lbs (60 kg).

Comment #65 - Posted by: RJ at October 8, 2013 12:37 PM

Pat: You are discovering what is really important which is God, Country and Family.

Comment #66 - Posted by: Rowland at October 8, 2013 12:41 PM

Holy bumper plates Miles! Nice!

115->140 (145 F)

Comment #67 - Posted by: james.patrick [M/51/66"/135] at October 8, 2013 12:42 PM

40kg x3, 50kg x3, 60kg x3, 70kg x2+ 65x1, 65kg x3, 65kg x3, 70kg x3.

Need to work in my technigue!

Comment #68 - Posted by: Anders 26y,73 kg,179 cm at October 8, 2013 12:49 PM

60 kg
62.5kg
65 kg
65kg
67.5kg
67.5kg
70 x 2, failed last one, twice.

Pr, last time stared at 40kg and end at 55kg.

Comment #69 - Posted by: Simon Boote M/42/80kg/6' at October 8, 2013 1:05 PM

1. 133x3
2. 144x3
3. 155x3
4. 166x3
5. 177 (fail), 168.5 (fail), 166x2
6. 155x3
7. 133x3

Comment #70 - Posted by: Mike L. at October 8, 2013 1:10 PM

135, 155, 165, 175, 180, 185, 190 (PR)

Comment #71 - Posted by: Jetté 44/M/5'11"/175 at October 8, 2013 1:11 PM

Hang power clean:
110#
120#
132#
143#
155#
165# - false
165# - 2 reps

Comment #72 - Posted by: Mark Mazurov at October 8, 2013 1:18 PM

I'm playing catch up and feels good to be doing something again. Hope to be back to usual self in a week.

Ran 7 miles in 1 hour then did a wod from last week and modified a bit.
21-15-9 rep rounds of
Walking lunge steps
45 pound Barbell thruster
Pull-ups
Knees to elbows
17:22

Comment #73 - Posted by: Glorybelle (F/44/5'5/135) at October 8, 2013 1:29 PM

m/43/162
135
155
185
190
195
205
215 (2)

Comment #74 - Posted by: Seth H. at October 8, 2013 1:32 PM

165, 185, 205, 215f, 215f, 185, 185 shitty day

Comment #75 - Posted by: Kri$ at October 8, 2013 1:41 PM

40kg
45kg
50kg
52.5kg
55kg
57.5kg
60kg

Comment #76 - Posted by: Matt at October 8, 2013 2:06 PM

Last time... 6/30/13
65/70/75/80/85/90/95

75/80/85/90/95/100 f got 2/3
100 f 1/3

Ran 400m and 800m

F/42/127/5'9"

Comment #77 - Posted by: Trina at October 8, 2013 2:22 PM

35/f/5'8"/140ish
65, 85, 95, 115, 125 (ugly 3rd rep), 115, 115

Comment #78 - Posted by: DeniseR at October 8, 2013 2:32 PM

Modified for my CoCr & Polymer Knee
Hang power clean 95-115-135-155-155-155-155
Être prêt
Soldier for Life
M/56/6’/214

Comment #79 - Posted by: Pete In Sun City at October 8, 2013 2:40 PM

195, 200, 205, 205, 210(x1), 210, 215(x2)

Compare to:
130619 - 185, 190, 195, 200, 205, 210(x2)
101118 - 180, 185, 190, 195, 200, 205, 210

Comment #80 - Posted by: B. Rhaly at October 8, 2013 3:15 PM

Strained a muscle in my forearm, subbed back squats

185-225-275-295-275-275-225

Comment #81 - Posted by: Jamie m/185/34/5,11 at October 8, 2013 3:23 PM

@Glorybelle glad your feeling good. You'll be back before you no it.
Thanks everyone

Comment #82 - Posted by: D.S. at October 8, 2013 3:24 PM

135, 145, 155, 165, 170, 175, 180(miss)

Comment #83 - Posted by: Scott S. m/30/72"/210# at October 8, 2013 3:55 PM

135/140/145/155/160/165/170(PR!)

Felt good and was at my previous 1RM at 165; decided to push my limits and crushed it. Awesome day.

Comment #84 - Posted by: Nate at October 8, 2013 3:57 PM

M/35/6'0/230

135
185
185
205
205
225
225
245x1

Comment #85 - Posted by: Adam at October 8, 2013 4:14 PM

25
55
75
85
75
75
75

Comment #86 - Posted by: Spencer Cory at October 8, 2013 4:15 PM

Front Squats, details there.

Comment #87 - Posted by: bingo at October 8, 2013 4:28 PM

My first week ever of CrossFit and first time ever doing this exercise. Just wanted to make sure form and technique were on point.

Ran 2.5 miles, then:

50
50
55
55
55
60
60

Can't wait to bump up the weight next time. Fairly certain I can handle at least 30-40 more pounds now that I've got technique down!

Comment #88 - Posted by: rachel at October 8, 2013 4:30 PM

85
95(F)
85
85
90
90
90(F)

Comment #89 - Posted by: gadelle at October 8, 2013 4:47 PM

3 X 7
155# Hang Power Clean
Then
30 K's to E's
Then
25 PushUps

Comment #90 - Posted by: dyagg at October 8, 2013 4:48 PM

135
155
165
180
185
190x1
165

Comment #91 - Posted by: Davis M/28/5'9"/160 at October 8, 2013 4:50 PM

Rx'd 135-145-155-165-175(f)-165-165
10min recovery
CFE short interval day
10x 30 sec on/ 60sec off
Total run 4.5 miles

Comment #92 - Posted by: Chad R. (M/30/73"/197) at October 8, 2013 4:51 PM

running with kid and dog before dawn (1min run/:30 rest, 2/:30, 3/1, 2min run), then this for lunch:

95-105-115-125-135-115-115

Repaired right arm tight after 135, so took it easier for final 2 sets.

Sign o' the times: radio ad yesterday said, "GloboX is like a combination of Crossfit and weight training."

Comment #93 - Posted by: matt h 51 183# 3.9.11 at October 8, 2013 4:56 PM

M/36/5'4"/144lbs
155, 175, 185, 185, 185, 185, 185

Comment #94 - Posted by: Matt Burritt at October 8, 2013 5:22 PM

95-115-135-155-155f-135-135

Comment #95 - Posted by: Chuck B 55/5'11"/165 at October 8, 2013 5:30 PM

M/44/188cm/98kg
65kg (143)
70kg (154)
75kg (165)
80kg (176)
85kg (187)
87.5kg (192.5)
90kg (198)
Need to focus on maintaining form as weight increases.
Have come to realise sore collarbones equal bigger lifts.

Comment #96 - Posted by: Darren Savickas at October 8, 2013 5:41 PM

M/21/5'7"/140

115-125-135-145-150-155-155

Comment #97 - Posted by: Eddie at October 8, 2013 5:51 PM

hands were torn up from yesterday's WOD, made these difficult
135
155
180
190
195
200
205

Comment #98 - Posted by: Andrew Waters at October 8, 2013 6:02 PM

20
30
40
50
60
70
80x2

Comment #99 - Posted by: Karen vega at October 8, 2013 6:29 PM

2013-10-08: 185X2. 8,10X135 for form.
2013-06-23: 188.
2010-11-18: 3X179. 8X135 for form.
2009-08-22: 1X160. 5X135,140 for form.
2009-07-16: 1X180.

Comment #100 - Posted by: gs at October 8, 2013 6:38 PM

115
135
145
155
165
175
185

Comment #101 - Posted by: Andrew at October 8, 2013 6:49 PM

M-35-230 lbs

155
185
205
205
205
215
225 (3)

Warmed up with bear complex (not 300 lbs)

Comment #102 - Posted by: Babs at October 8, 2013 6:50 PM

95-115-135-145-155-165(x2)-165(x1)

Comment #103 - Posted by: Sinal M/34/5'9"/205lbs at October 8, 2013 6:52 PM

M/30/5'9"/213

135
145
155
165
175
185
195
205

Comment #104 - Posted by: Boggs at October 8, 2013 7:29 PM

OK, so I'm new at a few of these exercises, but this one has me perplexed. I was throwing up very weak numbers and I haven't a clue what I'm doing wrong. I know I'm stronger than today's numbers. Just don't get it. Can someone please validate my thought on this; it's one of those exercises that you need to do a few times before good numbers come to you?

Comment #105 - Posted by: CPT Chris at October 8, 2013 7:33 PM

M/15/5'10"/127

65-75-95-115 failed-95-95-95-95

Comment #106 - Posted by: Garrett at October 8, 2013 7:40 PM

M/26/235
135x10
185x3
205x3
225x3
235x3
245x3
255x3
265x3
Need to work more on form and flexibility. Legs split out instead of dropping into squat

Comment #107 - Posted by: Sean at October 8, 2013 7:44 PM

40, 42.5, 45, 47.5, 52.5, 55 (x2), 55KGX3 (PR!)

M/30/71KG/171cm

Comment #108 - Posted by: jbob at October 8, 2013 7:59 PM

155-165-175-185-185(F)-185(F)-175(1F)

Comment #109 - Posted by: phill 37°21'41"N 118°23'43"W at October 8, 2013 8:26 PM

155/165/175/185/185/185/190

Comment #110 - Posted by: Jake Kiddoo at October 8, 2013 8:54 PM

f/134/29 i kept all my sets at 95. need alot of form work here.

Comment #111 - Posted by: megan at October 8, 2013 8:59 PM

160

135-145-150-155(f)-155-160(f)-160

Comment #112 - Posted by: Stox at October 8, 2013 9:10 PM

24/m/185#

145-155-165-175-185-195 F-195(2)

Good break for the hands after yesterday's 150 pull ups

Comment #113 - Posted by: Brent Fallon at October 9, 2013 12:44 AM

Pat, awesome article. I have been following your journey since you started. One quote you made on one of your videos has really stuck with me. You said don't take Crossfit so seriously. Turn up the music, have fun, and get fit. That has really been my motto and the motto of the classes I teach.

Comment #114 - Posted by: Mark Salzman at October 9, 2013 1:10 AM

135
145
150
155
160
165
175

Comment #115 - Posted by: DPL at October 9, 2013 1:26 AM

135 x 3
185 x 3
225 x 3
250 x 3
260 x 3 (missed rack on 2 and 3)
240 x 3
250 x 3

Comment #116 - Posted by: DLW M/47/180lbs/6'0" at October 9, 2013 1:38 AM

"Dragon"

For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk

Deadlift 205#
Push Jerk 105#
54:03

M/45/5'6"/142#

R.I.P.

Comment #117 - Posted by: Tom G. at October 9, 2013 2:08 AM

135
135
145
155
160 pr
165 pr
170 pr

Comment #118 - Posted by: Mike Andridge/43/5'8"/180 at October 9, 2013 3:44 AM

125
135
155(2/1F)
125
135
135
135

Comment #119 - Posted by: Rowan (M/49/5'5"/150) at October 9, 2013 4:40 AM

M/46/5'11"/200

95-105-115-120-125-130-135

Comment #120 - Posted by: nutfam at October 9, 2013 5:10 AM

M/36/6'3"/200
Beat up from the 5K Sandwich, but happy with technique today
155-175-185-195-195-205-205
Prev:
205-215-215-220-225
135-165-185-205(PR)-215(PR)-220(PR)-225(PR)

Comment #121 - Posted by: Ben S at October 9, 2013 5:14 AM

M52/5'6"/169

115
115
120
125
125
125
125

Comment #122 - Posted by: Bryant at October 9, 2013 6:14 AM

3 x 40 kg / 88,2 lbs
3 x 50 kg / 110,2 lbs
3 x 60 kg / 132,3 lbs
2 x 70 kg / 154,3 lbs(Fail at third)
4 x 65 kg / 143,3 lbs
3 x 65 kg / 143,3 lbs
3 x 70 kg / 154,3 lbs

Comment #123 - Posted by: Anders 26y,73 kg,179 cm at October 9, 2013 7:10 AM

3 x 40 kg / 88,2 lbs
3 x 50 kg / 110,2 lbs
3 x 60 kg / 132,3 lbs
2 x 70 kg / 154,3 lbs(Fail at third)
4 x 65 kg / 143,3 lbs
3 x 65 kg / 143,3 lbs
3 x 70 kg / 154,3 lbs

Comment #124 - Posted by: Anders 26y,73 kg,179 cm at October 9, 2013 7:11 AM

3 x 40 kg / 88,2 lbs
3 x 50 kg / 110,2 lbs
3 x 60 kg / 132,3 lbs
2 x 70 kg / 154,3 lbs(Fail at third)
4 x 65 kg / 143,3 lbs
3 x 65 kg / 143,3 lbs
3 x 70 kg / 154,3 lbs

Did this yesterday

Comment #125 - Posted by: Anders 26y,73 kg,179 cm at October 9, 2013 7:12 AM

115, 135, 145, 155, 155, 165, 175(f), 155

definitely feeling those pull-ups from yesterday

Comment #126 - Posted by: Silas (M/28/6'/175) at October 9, 2013 7:19 AM

M/29/165/6'0"

115/135/145/155/165/185/200(2)

Comment #127 - Posted by: James Bobo at October 9, 2013 7:51 AM

Yeah...back after 2 weeks.settled in germany essen. Continued training today.It's good to be back

40-50-60-65-70-75 Kg

Comment #128 - Posted by: Ronin at October 9, 2013 8:25 AM

135lbs x3
155lbs x3
165lbs x3
170lbs x3
180lbs x3
190lbs x3
205lbs x3

Comment #129 - Posted by: jairo job at October 9, 2013 8:29 AM

83-88-93-95-98(f)-98-103

Comment #130 - Posted by: Cyndee k at October 9, 2013 8:55 AM

165x3
185x3
205x3
215x3 (PR, 5#s from last time)
230 F+F
225 1+F
225 1+F
215x3

Comment #131 - Posted by: PW56 at October 9, 2013 9:21 AM

95
135
155
175 broken
165
170 (pr)
175 (pr)
180x1 (pr)

Comment #132 - Posted by: Justin M/27/5'8"/144 at October 9, 2013 9:24 AM

135
145
155
165
175
185(2)
185(PR)

Comment #133 - Posted by: Kevin C. (M/54/5'11"/178) at October 9, 2013 9:50 AM

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

Comment #134 - Posted by: myles456 at October 9, 2013 10:32 AM

155
155
155
155
155
155
166

Comment #135 - Posted by: Craig Beveridge 39/M/5'11/210 at October 9, 2013 11:57 AM

f/44/180/5'10"

hang power cleans. Sets of 3 without putting the bar down in-between reps

95-115-135-145-155-160-165 (PB)

happy... it was easy!

Comment #136 - Posted by: JuliePlatt at October 9, 2013 1:27 PM

155
170
185
200
210
220
225 F (1rep)

Comment #137 - Posted by: Mark O. M/30/6'2"/215 at October 9, 2013 1:39 PM

With Y group
W/U
3 Min High Knee Steeps
2 Min Walk Lunges

WOD:
Called for 50 Reps-Scaled to 30 Reps
Broad Jump (Forward/Back)
SDLHP to Press 25# Dbs
Ball Slam Burbpee (w/PU on Ball-full Neg/Half Knee PU)
Pull-Over (single) 45# Db on Bench
Mountain Climbers (30 each leg)
Cross Legged Sit UP
Jumping Jack
Pull Up (Cantilevered to 180#)
One Legged Squat (Back Foot on Chair)
Chair Dips
30 Min.

Alternating Wall Squat/Planks
10 Min.

Comment #138 - Posted by: KeithP (M/50/6'3"/245lb) at October 9, 2013 2:23 PM

cfwu x 2

45
55
65
75
85
95
105

Comment #139 - Posted by: Jesse Montagnino at October 9, 2013 2:34 PM

65/85/95/105/115/115/115 (didn't want to sacrifice form which I felt would have happened if I went up)

Comment #140 - Posted by: RussA at October 9, 2013 3:22 PM

55-57-59-61-63-65,4-67,5 failed en el 3º.(kgs)

Comment #141 - Posted by: lucio1928/41/182/95 at October 9, 2013 5:01 PM

M/170/6'3"/24
Warm up 95
115-115-115-115-115-115-115

Comment #142 - Posted by: AdamWeaver at October 9, 2013 7:00 PM

95-115-135-155-165f-165f-165

Comment #143 - Posted by: GiAirMo at October 9, 2013 7:03 PM

M/49/2l8/67"
Hang power clean 3(135)-3(155)-3(175)-3(185)-3(205F)-3(205F)-3(135) reps

Comment #144 - Posted by: kalauka at October 9, 2013 8:45 PM

M/49/218/67"
Hang power clean 3(135)-3(155)-3(175)-3(185)-3(205F)-3(205F)-3(135) reps

Comment #145 - Posted by: kalauka at October 9, 2013 8:47 PM

HPC

135 x3
155 x3
165 x 3
175 x3
185 X 1
185 x 2
185 x 2
185 x 1
135 x 3
135 x 3
HPC's are myworst

Comment #146 - Posted by: b.jolly at October 9, 2013 8:49 PM

35-40-45-50-55-60-65-70-75-80-85 failed on 2nd - 85 failed on 2nd

Comment #147 - Posted by: Mik Fanguy at October 10, 2013 8:12 AM

35-40-45-50-55-60-65-70-75-80-85 failed on 3rd - 85 failed on 3rd

Comment #148 - Posted by: Mik Fanguy at October 10, 2013 8:12 AM

M/42/190

135,125,125,125,125,125,125

Maybe 130 next time.

Comment #149 - Posted by: Scott Andresen at October 10, 2013 11:00 AM

KGs
30-40-45-50-52.5-55-57.5

Comment #150 - Posted by: orkun at October 10, 2013 12:51 PM

95,115,135,145,155,165,170f

Comment #151 - Posted by: cscarr52 m/48/190 at October 10, 2013 1:18 PM

5k trail run 37:25 vs
95,115,135,145,155,160f,155f,145 7/2/13
95-115-135-145-155-155f,f-145-145 11/18/10

see wod results below.

Comment #152 - Posted by: kevin o at October 10, 2013 3:53 PM

135
155
175
195 (pr)
200 (f)
dinner

Might have hit higher if not so rushed

Thanks

Comment #153 - Posted by: mikeyb m/52/178 at October 10, 2013 4:10 PM

135,185,215,235,255,265,275
had to keep hook grip during the full set of last on 265 and 275. re hook gripping go a little dicey at 255.

Comment #154 - Posted by: jdisch at October 10, 2013 8:17 PM

120-125-130-135-145-150-135

Comment #155 - Posted by: ART/M45/5'5"/150 at October 11, 2013 2:29 AM

M/44/5'8"/170

115-125-135-145-155-165-160

Comment #156 - Posted by: Jon Craig at October 11, 2013 3:28 AM

I'm behind!

115-125-135-155-165-170-175

Then 60 floors on the stepmill.

Comment #157 - Posted by: Toolman at October 11, 2013 6:08 AM

31/M/68"/165

95-115-135-155-175-185(1)-155

Really wanted 185x3

Comment #158 - Posted by: JC at October 11, 2013 7:10 AM

135
155
165
170
175
180#
165

did 10 burpees following the early and last set

Comment #159 - Posted by: Nathan 165#/m/1979 at October 11, 2013 7:58 PM

95,115,125,135,145,155,165f,160f vs
95,115,135,145,155,160f,155f,145 7/2/13
95-115-135-145-155-155f,f-145-145 11/18/10

1k run wu 4:49

Comment #160 - Posted by: kevin o at October 12, 2013 4:08 PM

105,125,145,160,170,180,190(0)

Comment #161 - Posted by: scfd1_9607 at October 13, 2013 5:41 PM

115, 135, 145, 155, 165, 175, 180(f)

Comment #162 - Posted by: Manchild at October 14, 2013 6:40 AM


got 190 failed at 195

Comment #163 - Posted by: Kevin McClellan 52 at October 14, 2013 4:52 PM

115/120/130/135/140/145/150

Comment #164 - Posted by: Jimmy at October 15, 2013 5:40 AM

135-135-135-135-145-145-145

Comment #165 - Posted by: Jeff Gebbie at October 15, 2013 7:13 PM

M/31/5,8/190

135/145/155/165/185/195f/185

Comment #166 - Posted by: David at October 15, 2013 7:20 PM

M/33/5'7"/168
135,155,185,195,205,215(f),210x2

Comment #167 - Posted by: Mark S. at October 17, 2013 5:11 AM

175-180-185-????????????

No idea what happened! I was doing fine on the earlier sets and all of a sudden I couldn't even do one! This was a rare morning WOD for me and may have been a lack of early coordination; I was pulling the weight just fine, but I couldn't flip my hands under it. Finished by doing the same volume I had planned (step up 5 lbs each set of 3) but with power clean singles instead of sets of three...meh...

M/28/5'11''/195

Comment #168 - Posted by: Kent at October 17, 2013 9:30 AM

175lb for all 7

Warmed up with 115-135-155

Finished with 50 more reps at 65lb broken 30-20

Comment #169 - Posted by: clark at October 17, 2013 12:16 PM

165-175-185-195(1)-175-185-185

Comment #170 - Posted by: mlt at October 23, 2013 3:10 PM

45/m/176cm/73kg

70-75-80(2)-75-77.5-75-75 kg

In a rush, should have rested longer between sets. Like last time bad form above 75 kg.

Comment #171 - Posted by: Memuc at October 24, 2013 12:14 AM

53/m/186

170/175/180/185x2/185x2/175/175

Comment #172 - Posted by: denob at October 25, 2013 9:15 AM

JD 60
Mrs. Carey 85
Collin 125 (squat)
Heather 65
Kyle 125
Megan 100
Erin K 107.5 (squat)
Sim 130
Wendy 95
Mr. Wonsil 135
Mr. Carey 135
Aaron S 80
AJ 215
Master P 115
EP 50
Jacqueline 100
Amanda 85
Aaron A 70
Alison 85
JZ 95
Jason 160^
Ricky 115
Mrs. Pip 85
Ray 105

Comment #173 - Posted by: Champions Club at October 25, 2013 8:08 PM

old pr 165#

45 x 10
75 x 8
95 x 6
115 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 1(f on 2)
175 x 3(pr)

m/42/5'8/232

Comment #174 - Posted by: phat boi at November 7, 2013 11:19 AM

m/40/5'9/189
Row, WU
155,165,175,185,185,185,190
Last set not bad once I got mind right & got good tightness & extension.
6/19/13: 145,155,165,175,180,185,190
Hard to believe I did 190 in 2010. Hopefully tech better this time. Didn't feel like I did real good job of getting shoulders up & forward.
11/18/10: 135,145,155,165,175,185,190

Comment #175 - Posted by: jrm at November 12, 2013 6:41 PM

CFWUx3
Burgener warmup
135-146-157-168-179-184.5(set bar down between 2/3 rep)-179

Comment #176 - Posted by: Doug at July 18, 2014 6:36 PM
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