남(m)/46/171cm/94kg/230509/
2008 CrossFit Games Final
For time:
30 squat clean and jerks=>52.5kg
♀ 105 lb. ♂ 155 lb.
Post time to comments./
오늘기록 15분28초(무게줄임 52.5kg)/
최고기록(38/78kg/130720) 
12분 05초(무게줄임 55kg)/
화요일 저녁 첫번째와드

CFWUx2 10*45dl burgener 10*45dl +2clj 10*95dl*2 +2clj 135*2clj 146*2clj
28:02

5:32 RX

M/39/5’9”/195#

20 reps @ 115 in 12:00

8:41 @50kg SC/PP. 3r EMOM until last 9. I took this approach from a previous post and it really helped me pace. Needed at my now 44 years.
11:00 (145lb/90%) 27.03.14
11:21 (65k/90%) 14.05.12
13:49 (52k/75%) 08.11.10

8:49

11:24 Rx’d 

14:05. 105#

RX 
15:50

9:11 rx’d

11:11 rxd-ish (mostly clusters) Tried to hold a :20 per rep pace but slowed in the last half due to crappy cardio/trying to maintain good form...

180/41/69”

Scaled to 45# dumbbells 
7:14
thats was tougher than I expected 
M/47/5’8”/180

8:20 40kg SC

8:50
72kg
push press instead of jerk

33 y.o.
80kg BW
5'10"

did as 3 reps EMOM for 8 minutes, then did the final 6 reps AFAP as squat clean thrusters.

prior to this built to a heavy...
1 high hang squat clean
1 push press

was happy with 100kg (PR for both movements).

5:28 rx
m/40/6’2”/205#

7:39, Rx
Performed as clusters; all singles

9:07 rx

9:02 rxd

10:08 rx 

70kg Squat Clean and Jerk
8:51

Slower than I wanted but better tactics needed really next time and would see a min or two off that 👍

13:05
1 min break after 20
steady pace, ~30s average

Merci à toute l’équipe de nous avoir tant apporté lors de ce week end de formation Level 1 à Lyon !!! 

5:55 Rx

Subbed to 95 lbs. 
7:14 

Just curious.Is this the only workout I should do on this day?

13'00''

10:34 used 115lbs

5"11 200 44 

10:55

Rx: 12:45

squat cleans fatigue me so fast

Thank you to Matt, Andy and Jonny for the Level 2 course at Reebok CrossFit Reading! 
Such a good course with some really good content and coaching. 
Loved every second of it! 

🇰🇷 M/46/93kg  5:56
CFHIM - MAKING PEOPLE BETTER

13 with 105 lb. 

Crossfit Columbus WINS the class photo!

9:10

75# 12:15

rxd
14:03

115# 7:26.
Getting back into it after being away from weights for a few months.

30 Deep Squat C &J 
95#     7:05

RX
13:46

M/48/85
145#
8'23"

"Ok, one more..." Then he does 10, *even* with Dad's mis-count. If only I had his mental fortitude. 

8:00

134lbs; 23yrs old 
RX-105; 6:39

Kicked ass the best I could but I don't get to Crossfit as much as I did but even Spartans love Crossfit !

Scaled at 95 pounds with a time of 6:36. Still not too bad I say!

Connor
115# 15:49
Left knee almost feeling 100%

Sheri
65# 10:00
Went light to work on form

M/39/111kg
70kg
9'10"

Pablo & Jess, Thank you for working me beyond what I really did not know I was capable of doing.  I learned a lot about CrossFit and understand why my daughter Chardae is so passionate about CrossFit and her CrossFit gym.  This was a great experience and you two are amazing trainers.  Thank you CrossFit Connex for letting us use your gym.   

Thanks Oakley, Karl and Tom for a fantastic weekend!!

Without doubt the best and most enjoyable course I’ve been on. Great fun from the outset. 

Hopefully I’ll get you guys when I do my level 2!!

M/24/5'8"/160lb
CrossFit AFK

12:50 - Rx

Went into this with the mindset of moving well instead of speed. 

4:16

4:16

Treat my back somehow so I only did 20 power cleans and jerks

Six or seven minutes

20kg on stubby bar (about 64lbs)

5:41

Bouncing the bar off the ground ok? 😬😂

13:09 Rx

Rx 7:12

35/195/5’9/M

5:32 RX. First CrossFit workout in a while. I’ve been doing conjugate method for the last year chasing a squat PR and PRd every single lift except the back squat. Pretty frustrating, but my fitness is not great and need to loose a little fluff. Main site has always been a sort of a North Star and whenever I get off track and need to reassess, I hop on for a few months until I get some sorta impulsive tick to do something else. 

10:25
50 lbs x 13
40 lbs x 17

M/34/6’/220
grace rx. 13:47

nothing graceful about this. 

Sore wrist, Sc 135#...took my time, everything felt heavy...29:49

Fantastisk kurs i Stavanger med Rob and Mac:) Utrolig kunnskapsrike gutter. Tusen takk til alle som var med. Koste meg skikkelig:)

132lb 9:05

Thanks to Matt, Andy and Jonny for a great L2 course. Looking forward to implementing all the feedback with myself and the coaching team. 

6:57 Rx
m/52/5'11"/200#	

5:42 75#

Rx’d @ 155#

12:17

10:59
45# dbs

As rx’d, 6:27.

Slower by almost a minute than when I did it in 2010.  Most of my limitation today was stamina from the squat clean.  I did all singles today, and maybe would have done better trying to string a few reps together.  Tough to know really.  I guess on the one hand I’m still glad I can just complete a WOD like this.

47m/5'10"/185

Squat Grace at 105#
8:50

Last squat Grace for me was 180613, in 7:51, and 9:52 on 130712, with 115#.  Looked back through those comments...I'd started a debate over dropping the weight.  Used to have lots of discussions, not just score posting, on mainsite.  Miss that.

Huge thank you to Joe at Crossfit Milk District in Orlando! Thanks for giving us a great space to work!

Also - Todd, Tefy, Becky, Super job. I am still in awe of how well you kept to the schedule and still managed to drill into all the questions, experiences and concerns of our cohort. SUPER, SUPER JOB!

To my "classmates", go forth and do great things.  If you're ever in Melbourne (Florida, not Australia!), Look me up!

This is one of the most motivational things I've seen in a long time. And, as a prospective grandfather, something I want to do with the grandkids (when they're ready). Super video!!!!

THANK YOU OAKLEY, KARL, and TOM for an amazing weekend in Manchester, UK!!!! I cannot wait to take everything I learned this weekend and apply it to my members. This is a weekend I will never forget! ❤️❤️❤️❤️

6:03 - 75lbs

9:27 - 115lbs

CrossFit Connex!! 

what a seriously awesome weekend!  I learned an insane amount of little details that I haven’t learned in almost 2 years of CrossFit. I wish I had taken this class sooner!! I loved Having the coaches to pick apart my form.  and help me work through things.  Hav having them teach us little cues and parts that are foundational to moves that had been overlooked in my journey thus far was so helpful. And of course Pablo and Jess made it FUN!!! 

CrossFit Connex group! What an amazing weekend of learning, growing and building relationships! Thank you to all of you for inviting this first timer in with open arms! I felt very comfortable all weekend even though it was all new to me! 

A big shout out to Pablo Cervigni, and Jessica Pilling, our Level 1 instructors at Madison, WI. They did an outstanding job of teaching us and shared a wealth of knowledge. I am very grateful to have experienced this training with them. Thank you!

Avoiding barbells until I figure out my back strain. Subbed this:

AMrAP, 8 minutes
Dumbbell burpee squat clean thrusters
2 x 28lbs dumbbells

Completed 31 DBSCTs

Wow, I forgot how much these suck. I had to catch a breath and a sip of water every 5 reps.

Awesome stuff. What a trooper. The facial expressions, the conversation, the grit for keeping with it. So impressive.

Shout out Matt, Andy and Jonny! Wicked course in Reading, put things to use in my morning class today 🤘🏼

2008 CrossFit Games Final
For time:
30 squat clean and jerks
14:34 135 lbs

Kristin Bowen was so awesome on the webinar!  Thank you so much for a great virtual class.

6:47 
Scaled to 75#

115# - 7:57

Jackie:
45# - 4:21

115 lbs

5:53

Scaled to 105lbs
5:55 

That one does not lie. 44kg - 8’21" and a good sweat

Andy, Jonny and Matt, - Thank you for such a great weekend during the L2 course in Reading.

Absolute pleasure meeting all the participants as well!.

Loves Sevan's voice in this!!

8:54 Rx

Kjempe kjekke helg sammen med spreke og positive folk på L1 Crossfit, som ble avholdt i CFC Forus, Norge i helgen. Tusen takk til Macus MC Lain  og Rob som var dyktige Certified lærere fra Crossfit. 

6:31 115#

52 of 2x45# DBs

9:11

Scaled/modified due to shoulder....
6 rnds
5 95# sqt clns
5 35# jerks
9:18
m/50/175
very bummed with sqt clns--thought I could go faster--

Tusen takk til Rob og Mac for et supert CrossFit Level 1 kurs i Stavanger, Norge i helgen. Fantastisk med påfyll av kunnskap, erfaring  og motivasjon😊

Awesome

I have to do this today now. Thanks for the inspiration 

What a champion!!! Amazing! Well done! 

9'36      ＊75lb

Awesome weekend at the L2 in Reading with Matt, Andy, Jonny and the other guys and girls!

RX:5'55''.
https://youtu.be/yYYeI1IZLrM

Thanks to Matt, Andy and Jonny for such a great level 2 course in Reading, Berkshire UK.  These boys made it enjoyable and educational with their vast experience 

Pablo + Jess!! Thank you for an outstanding weekend in Madison — I am full of gratitude for the time, energy and knowledge you both shared. 

CrossFit Centrum, you guys rock! Thanks for a great weekend of food, fun and fitness! 

Will be harder to wimp out tomorrow after seeing that!

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
SC&J - Jumping, squatting, jumping again, overhead, pushing, external load

WHAT ABOUT THE FORMAT
30 straight is probably not expected, but it is assumed that the technique and strength is good enough to get a really heavy breather out of this one

TECHNIQUE SCALE
AMRAP in 20 minutes of:
20 squats
10 hang power cleans
10 split jerks (alternate feet)

CONSISTENCY SCALE
AMRAP in 6 minutes of:
155-lb. squat clean and jerk

INTENSITY SCALE
Is "Gwen" what I'm thinking of? The 15-12-9 one? Anyway, something like that with squat clean and jerks and rest as needed between

MY STUFF
I tested another team workout that we did today. I'll get back on track with these next cycle.

GENERAL FEAR LEVEL: 8

How funny would it be to have Boz jump in out of nowhere and no rep that last one!

Awesome videos! The L-sit one was particularly impressive

Thank you Pablo, Jess, & CF Connex! Had a great weekend learning with great people!

Pablo & Jess, Thank-you for the fantastic CrossFit Level 1 experience!  I learned so much and the time just flew by. Your knowledge of all things CrossFit amazed me. I hope one day that I am able to reach people the way that your coaching did to me. And a huge shout out to CrossFit Connex for use of their incredible space!  👍

THANK YOU Pablo and Jess for a great weekend 🏋️‍♂️ in Madison!! And, thank you Crossfit Connex for hosting 👊🏻 you have a wonderful space.  

Safe travels home everyone and best wishes to you all!

P.S.  I am so glad I was able to be 2 minutes EARLY today 😆

I AM 65 YEARS OLD AND BEEN DOING CROSSFIT FOR 3 YEARS , IT  TAKES A LOT TO INSPIRE ME
BUT WATCHING YOU HAS MADE ME STOP FEELING SORRY FOR MYSELF, I HAVE BEEN HAVING RADIATION EVERY MORNING FOR A WEEK BUT NOW YOU HAVE INSPIRED ME TO AGAIN DOING PROPER WORKOUTS AND WORK HARD FOR ANOTHER 5 WEEKS OF RADIATION.
 WELL DONE KID NEVER GIVE UP

Had a wonderful time completing the L1 course at CrossFit Connex in Madison WI. It was great to meet everyone- this class was fantastic!

Madison crew- thanks for an awesome weekend!! Had a ton of fun and learned so much! Best of luck to all of you!!! 

Thank you everyone for an awesome weekend in Madison. 

Awesome! Love the negotiation at 20 reps hahahaha, the cute goo goo eyes look didn't sway Dad LOL

Globo Scale:  If you are using iron plates scale to a weight that you could reasonably do 10-15 reps unbroken.   Dumbbell weight 45/60lbs.  If using 35/50lbs, go to 40-50 reps depending on ability.   Bodyweight sub do "GI Jane" today, 100 burpee pullups. 

Sevan,
I think I need you to coach me through tomorrow's workout. 

I love watching him, here and on IG! Thanks for sharing all of them! 

Hamilton crew it’s been a pleasure 🤙🏼

How much do you love that kid?!  Wow! Good work!  Truth Sevan did you cry for a sec when he went to tell Mom? 

Hamilton Crew!! Great meeting you all! Wishing you the best of luck in the future and if you are ever in north Jersey, you always have a spot reserved for you at CrossFit Nutley!