January 8, 2013

Tuesday 130108

Split Jerk 1-1-1-1-1-1-1 reps

Misiovala Tupe 315-325(f)-325-335-345-360-370lbs. Post loads to comments.

Compare to 110918.

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"Athletes from all over the Denver area join CrossFit Eminence for a swim wod."
- Lindsey Marcelli


"Snatching From the Blocks" with Doug Chapman, CrossFit Journal video [wmv] [mov] [HD mov]


WOD Demo with Misiovala Tupe - video [wmv] [mov] [HD mov]

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

You’re back! Two Rest Days, two chances to change your mind, and yet here you are. That’s really cool. We are all getting used to having you around!

Welcome to the Olympic lifts. Weightlifting (capital ‘W’) is another integral part of our CrossFit experience. There are USAW officials who have been heard to say the CrossFit is the best thing to happen to Weightlifting in the US since the barbell! CF is the “gateway drug” to Olympic lifting, and the USAW has seen a significant increase in membership as CrossFitters join their ranks.

Oly lifting, especially the overhead lifts, are usually something new for almost everyone starting CrossFit. The Clean, the Jerk (or Clean & Jerk), and the Snatch comprise the Oly lifts. Watch today’s demo video a couple of times. Head to the “Exercises and Demo’s” section and search for “Split Jerk” before you get going. This is another mono-structural WOD, one exercise done as a strength workout.

Unless, that is, you have never done any kind of Jerk before. If that’s the case, in the words of Jeff Martin, you have no business doing these for any kind of heavy PR. Start off with the “Burgener Warm-up” (Exercises and Demo’s) and do it a couple of times. Spend the day practicing with an un-weighted bar and groove the movement. We’ll do this again, for sure.

OK…here we go. From the squat rack take the bar and position it in the front rack position. Position your hands just barely beyond shoulder width. Dip (slightly close your hips and bend your knees), drive the bar up off your rack by straightening your legs and rapidly opening your hips, then drop under the bar into a partial, shallow split while simultaneously locking out your elbows. Stand up. Voila, a Split Jerk. Dip, Drive, Catch in the split. There's nothing like actually seeing this done; watch Kyle in the Demo.

It doesn’t matter which foot is forward. Try to have each foot just slightly OUTSIDE the midline (right a little right, left a little left) to give yourself some lateral stability in the split. A good lift is completed when you stand straight up. Rest 3-5:00 between lifts, enough to re-charge but not enough to get cool. This is the 2nd part of the Clean & Jerk, but we are just trying to go heavy on the Jerk; that’s why we start from the rack and not the ground.

So, go heavy? Ever done one of these before? No? Meh, don’t hurt yourself by getting all caught up in max fever. Make this a skill day and drill the lift. Done a little Oly lifting before? Then sure, have at it! Weightlifting has really taken off in CrossFit and we might see some really big numbers today.

Did I mention that Coach Burgener does an Olympic Weightlifting Cert for CrossFitters? Split Jerk. 3-2-1…GO.

Comment #1 - Posted by: bingo at January 7, 2013 5:23 PM

Excellent gym, excellent trainers! Good job Lindsey and Kris Marcelli!

Comment #2 - Posted by: Luke at January 7, 2013 5:37 PM

Does anyone know how to build the stacked boxes he is using in the video? Any and all help is greatly appreciated!

Comment #3 - Posted by: Michael Thomas at January 7, 2013 5:37 PM

Wats a good warmup for this?

Comment #4 - Posted by: Dally at January 7, 2013 5:49 PM

m/44/200/5'11"

row 2k 7:57

Split Jerk 1-1-1-1-1-1-1
45 67 89 100 111 122 133 144 155

Took quite a few months off. trying to get back into it..

Comment #5 - Posted by: bholio at January 7, 2013 6:16 PM

Crossfit represen'n on Biggest Loser!!!
Of course all I could see is Nicole!!!!

Comment #6 - Posted by: RT2713 at January 7, 2013 6:51 PM

Congrats to Misiovala Tupe, that's a lot of weight and a huge PR. No disrespect to him but I wouldn't count a press out, just saying.

Comment #7 - Posted by: Gabe at January 7, 2013 7:32 PM

Holy poop! Crossfit staff all over biggest loser! I knew bob has drank the look aid but wow!!!

Comment #8 - Posted by: Abe at January 7, 2013 8:12 PM

Had to modify. Used my free weight machine and did seated mil press one rep max.
100-200-220-240-250-270failed-250-250

Comment #9 - Posted by: Noah at January 7, 2013 8:39 PM

Sets of 3 - 155/175/185/205/215/225/245/255x1(PR!) 205/185

M/26/215#

Comment #10 - Posted by: Joe-fiT at January 7, 2013 9:27 PM

Tupe is incredibly strong. I have to say though, that if you're interested in moving the most possible weight you shouldn't be following too much of the coach's advice.

In particular, he recommends pushing the but back to begin the dip. Your torso needs to remain as vertical as possible--particularly at the hips--to ensure that the ensuing drive pushes the bar vertically. When the weight gets heavy, even the slightest forward momentum imparted on the bar can mean the difference between a PR and a missed rep.

The dip should be initiated by pushing the knees forward and out hard. Act like you're trying not to bend your hips (Don't worry, you're still getting a powerful hip drive from this. It's just different from your typical squat or pull hip drive.). This is also true of push press. Also, try not to let your feet leave the ground until the last possible second to really get the most out of the drive.

Just some friendly advice! Lift heavy, my friends.

Comment #11 - Posted by: Will at January 7, 2013 9:38 PM

Misiovala Tupe, beast. Well done amigo.

Comment #12 - Posted by: Lance at January 7, 2013 10:11 PM

135-165-165-165-165-165-165

Comment #13 - Posted by: Cosmo at January 8, 2013 2:17 AM

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

Comment #14 - Posted by: ART/M/44/5'5"/152 at January 8, 2013 2:42 AM

First time. Worked on form.

65, 85, 105, 115, 115, 115, 115

Need to work on flexibility in the shoulders and wrists

Comment #15 - Posted by: Jeremy at January 8, 2013 3:13 AM

m/44/5'6"/140

145-155-165-165-165-165-175(f)
cleaned from ground

Comment #16 - Posted by: duane at January 8, 2013 3:53 AM

155
175
190
205
215 fail
205
205

Comment #17 - Posted by: Ramsey at January 8, 2013 3:59 AM

155
175
190
205
215 fail
205
205

Comment #18 - Posted by: Ramsey at January 8, 2013 4:00 AM

I second Michael Thomas' comment about a print for building those boxes, any recommendations?

132-152-176-196F-186PR-196PR-106F

72"/192/m/21

Comment #19 - Posted by: Graham at January 8, 2013 4:59 AM

google "jerk box" for plans

Comment #20 - Posted by: aermio m/34/5'7"/160 at January 8, 2013 5:20 AM

135/145/155/165/185/195(pr)/205(pr) by 20lbs.
And someone once told me Crossfit doesn't make you stronger.

Comment #21 - Posted by: preacherman at January 8, 2013 5:46 AM

First time doing these.
M/34/179/5'10

115-115-125-125-135-135-155

Comment #22 - Posted by: Ryan at January 8, 2013 6:32 AM

m/32/5'10/82kg

80kg - 176lb
85kg - 187lb
90kg - 198lb
95kg - 209lb
100kg - 220lb
110kg - 242lb
115kg - 253lb (PR!)

One of my CrossFit New Years resolutions was to hit 1 1/2 x BW...only 7kg (15.klb) to go!

Comment #23 - Posted by: Roly at January 8, 2013 6:47 AM

M/21/194lbs London UK

Split Jerk 1,1,1,1,1,1,1 reps

100kg, 110kg, 120kg, 130kg, 140kg, 150kg, (PB) 155kg Split Jerk

Comment #24 - Posted by: Jack Brookes at January 8, 2013 7:02 AM

Did a warm up and then the following sets. Started low to warm up and practice correct form.can't wait to try this one again!
95 x 4
105 x 4
115 x 4
125 x 4
135 x 2
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1--> PR
195 x 0--> almost but not quite.
190 x 0--> another case of almost. I will get it next time.

Comment #25 - Posted by: BW at January 8, 2013 8:02 AM

M/35/6'3"/200
185-195-205-215(PR)-225(PR)-235(F)-230(PR)

Prev:
135-155-185-185-205-205-215(F)
155-185-185-195-195-185-195
185-195-200-205-210-185-185

Comment #26 - Posted by: Ben S at January 8, 2013 8:03 AM

Hmmm, anyone notice the "Galt/Taggart" shirt on Doug chapman?
Why does crossfit continue to try and spread political ideology?

Comment #27 - Posted by: mike jones at January 8, 2013 8:25 AM

66lb
88lb
93.50lb
99lb
104lb
110lb
110lb

I really have to work on my technique

Comment #28 - Posted by: Joan Romero Cabot at January 8, 2013 8:49 AM

First time.
155-175-205-215F-215F-215-225F
M/26//5'9"/187

Comment #29 - Posted by: Jason at January 8, 2013 9:15 AM

M/34/5'9"/193
115/115/135/135/135/145/150
First attempt at this workout felt great!

Comment #30 - Posted by: DirtyDen at January 8, 2013 9:41 AM

M 42/192/6'0"
145
165
175
180
185 f
180 f
175

Comment #31 - Posted by: Mike at January 8, 2013 9:43 AM

135#
145#
155#
165#
175#
185# (failed)
180# (failed)
Should have gotten 180# atleast.

Comment #32 - Posted by: Sully in Gainesville, Ga M/32//180/6' at January 8, 2013 9:52 AM

M/53/154/1-1-06

"Mary", details there.

Comment #33 - Posted by: bingo at January 8, 2013 9:55 AM

Carole
F/54/5'6"/135

75
85
95
95
95
100
105

Kevin
M/53/5'11"/172

145
155
165
175
180
185(PR)
190(PR)

That was fun!

Comment #34 - Posted by: Kevin C. (M/53/5'11"/175) at January 8, 2013 9:58 AM

155-165-175-180-185-195-205

Comment #35 - Posted by: gb 45/m/71"/185# at January 8, 2013 10:21 AM

BW 136.2 today

145
155
165
175
185 -- pressed out a little
185 -- solid
200 -- solid; 5 lbs PR

Afterwards, 5 sets of 135x3 for practice.

Comment #36 - Posted by: Bill M. m/48/5'3"/135 at January 8, 2013 10:29 AM

Couldn't get BB outside with sufficient weight.

Subbed 7x3 split jerk with 2 X 20kg KB.

Comment #37 - Posted by: Ginge at January 8, 2013 10:29 AM

Subbed:
2 rds. of "Blue Flame"
500 m. row
30 burpees
30 KBS (1.5 pood)
1 mile run
28:15

Comment #38 - Posted by: SB at January 8, 2013 10:36 AM

Day 253
M/45/6'0"/190
135-155-175(PR)-185(F)-175-165-165

Comment #39 - Posted by: fargingbastige at January 8, 2013 10:42 AM

55
95
105
115
125
135
145
cleaned from ground. first time ever doing a jerk. felt really good!

Comment #40 - Posted by: steveb m/34/5'10"/165 at January 8, 2013 10:46 AM

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

Comment #41 - Posted by: JTJ M/28/160 at January 8, 2013 10:53 AM

38/m/173
175,195,205,215,220,225f,225f,185,215

Comment #42 - Posted by: ffkwill at January 8, 2013 11:02 AM

185-195-205-215(f)-215(f)-215(PR)-220(f)

Comment #43 - Posted by: mlt at January 8, 2013 11:04 AM

44/m/176cm/74kg

70-75-80-85-90f-88f-80 kg

Solid, but no new PR. Done right after 5x3 OHS (65kg PR).

Comment #44 - Posted by: Memuc at January 8, 2013 11:27 AM

135-145-155-165's remainder for form

Comment #45 - Posted by: james.patrick [M/50/66"/135] at January 8, 2013 11:38 AM

105-115-125-135-145-155-165 30# PR

Comment #46 - Posted by: Jarrod Romine at January 8, 2013 11:38 AM

135 - 145 - 155 - 165 - 175 - 185 - 195 PR

Comment #47 - Posted by: James B at January 8, 2013 11:56 AM

135-155-175-195-205-225-225

Comment #48 - Posted by: Matt at January 8, 2013 11:57 AM

M/38/71/180

135-155-175-185-205-215-225(f)

Comment #49 - Posted by: Hatch at January 8, 2013 12:18 PM

135 for all reps. Focused on form.

Followed by 21-15-9, burpees and KB swings 16kg.

Comment #50 - Posted by: Tim P. at January 8, 2013 12:19 PM

M/26/6'2"/210

115-135-155-175-185(fail)175-175-175

Comment #51 - Posted by: Steve at January 8, 2013 12:20 PM

95
115
135
145
155
165
185 fail agghhhhh!!!!!!!
Almost got my body weight!!!! Haha

Comment #52 - Posted by: Andrew at January 8, 2013 12:21 PM

M/25/215/5'11"
135
225
315
345
365
385
405

Comment #53 - Posted by: Dancer at January 8, 2013 12:28 PM

M/29/6'0"/195

135-155-175-185-190-195-205(pr)

Comment #54 - Posted by: battwood at January 8, 2013 12:29 PM

176lbs -165lbs-176lbs-187lbs-198lbs-209lbs (f)- 209lbs

that is, in kg:

80kg, 75kg, 80kg, 85kg, 90kg, 95kg (f), 95kg

you may wonder why did I started with 80 and then came down to 75 in the second. Plain stupidity , I didnt check the plates and started with my supposedly 3rd weigth. I should have started with 70kg. Anyway, felt strong all the way to 95, and I failed. I guess my elbows were to low and when i dipped the bar came slightly forward, somehow I managed to put the weight overhead but couldnt keep it there. The bar shifted evenfurther out and it came down. The last one I felt much stronger, elbows little higher and confident, it didnt felt as heavy and it went quite well. Pretty solid jerk. :D

Comment #55 - Posted by: Blas at January 8, 2013 12:49 PM

165-185-195-205-215-225(PRby20lbs)-230(F)

Comment #56 - Posted by: Kurt/39/185 at January 8, 2013 1:00 PM

100-120-130-135-140-150-155(f)

Comment #57 - Posted by: Mike (M/40/6'2"/194) at January 8, 2013 1:22 PM

First time.
95lbs x 4
1 rep:135.145.155.165.175(f).175.185.
M/17/5'10"/160lbs

Comment #58 - Posted by: Tyler at January 8, 2013 1:39 PM

M/27/5'8/188

155-170-185-195-205-215-225(pr)

Comment #59 - Posted by: Gabe at January 8, 2013 2:03 PM

Kind of new and had a quick question. With workouts like this what is a good rest time. 2,3,5,min's?

Comment #60 - Posted by: m/35/160 at January 8, 2013 2:05 PM

100-120-130-135-140-150-155
Cleaned from floor each rep - focus on form.

Comment #61 - Posted by: caleb (M/36/6'0"/180) at January 8, 2013 2:08 PM

115-125-135-145-155-160-165(PR)

Previous 1RM - 155

Comment #62 - Posted by: MCross at January 8, 2013 2:28 PM

m.32.69.175;
115#
135#
155#
165#
175#
185# (pr)
205# (fail)
195# (pr)

200# next time...

Comment #63 - Posted by: djf at January 8, 2013 2:29 PM

50-60-70-75-80-85(f)-80kg

Comment #64 - Posted by: stany at January 8, 2013 2:34 PM

105#-115-125-135-145-155-165

little push on 155, but 165 solid. And PR

======

split jerk history

10.28.12 -- split jerk 10x2, alternate legs fwd each rep: 115-125-130-135-140 (wrist pain) - 100 - 105 - 110 - 110 - 125. went with narrower grip after 140. better.

9.18.11 --- split jerk behind neck -- 95-105-115-120-115-115

8.13.11 -- btn jerks 115-115-125-130-135-125-125

4.17.11 (part of 'Hammer' scaled hero workout) 5 x 5 85# split jerk

Comment #65 - Posted by: matt h at January 8, 2013 2:53 PM

M/31/195/72

185-205-225-245(f)-245(f)-230-235

Comment #66 - Posted by: SeanP at January 8, 2013 2:59 PM

M/20/6'0'/175
175
185
195
200
205
215
225-fail

Comment #67 - Posted by: Brandon at January 8, 2013 3:02 PM

115 135 145 155 165 175 135
loved the snatch drill video, praccticed prior to workout

Comment #68 - Posted by: sebastian m/44/180/6'2" at January 8, 2013 3:05 PM

m/42/5'8"/175

115
135
155
175
185 (pr)
205 (major fail-need to get some 5's)
185

Comment #69 - Posted by: Mike A. at January 8, 2013 3:13 PM

185/205/225/235/245/255/260/265(fx2)

Comment #70 - Posted by: Troy at January 8, 2013 3:18 PM

165
165
185
205
225
245 fail
235
255 pr

Broke my old record by 20 pounds here. The last rep was only slightly shaky on the lock-out.

Comment #71 - Posted by: Alton 33yo/M/5'11"/175lbs at January 8, 2013 3:19 PM

Modified for my CoCr & Polymer Knee
Push Press: 115 x 3, 135 x 2, 155 x 1, 165 x 1, 170 x 1, 170 x 1, 170 x 1
M/55/6’/205

Comment #72 - Posted by: Pete In Sun City at January 8, 2013 3:28 PM

Rx 135,155,185,205,215,225f,225f,215

Comment #73 - Posted by: Matt at January 8, 2013 3:32 PM

29/m/6'/250

155
175
185
205(too much press)
205!
210
215(press again)
215! PR
Followed it up with 50 ohs @95lb w/10 crunches for every rest

Comment #74 - Posted by: Pete at January 8, 2013 3:35 PM

m/44/5'9/240
first timer 65x65x91x91x111x111

Comment #75 - Posted by: jeff at January 8, 2013 3:42 PM

M/26/5'10/210

155
175
185
215
235 Fail
225 PR

First time doing workout. Mad ups Tupe.

Comment #76 - Posted by: Joe at January 8, 2013 3:56 PM

115
135
145
155 f
145
135
135

Comment #77 - Posted by: texinma (m/43/5'7/148) at January 8, 2013 4:48 PM

185,195,205,215,225,235,245

Then
21-15-9
Push press 135
Burpee
Situp
Time: 8:40
M/6'3"/33/215

Comment #78 - Posted by: hollyhog at January 8, 2013 4:55 PM

M/29/143#(65kg)

lbs - kg
143 - 65
154 - 70
165 - 75
170 - 77.5f
170 - 77.5 (PR)
176 - 80 (PR)
181 - 82.5f

Comment #79 - Posted by: Keen-NZ at January 8, 2013 5:05 PM

F/51/5'6/125
Working form have only done this a couple of times
55 60 65 70 75 80 85#

Comment #80 - Posted by: D.S. at January 8, 2013 5:12 PM

135/145/155/165/175/180/185 (pr)

#11 Will

Thanks for the tip, seemed to work pretty good for me.

Comment #81 - Posted by: Ronnieboy at January 8, 2013 5:20 PM

135-155-175-195-205-225-225

Comment #82 - Posted by: Matt at January 8, 2013 5:35 PM

M/37/5'11"/183
95,105,135,135,145,155,155

Note: did Angie just before this. Returning to Crossfit after 6 months or so.

Comment #83 - Posted by: Dr. Custals at January 8, 2013 5:50 PM

M/33/5'6/170

95-115-135-145(PR)-155(PR)-185(f)-155-155

Cleaned up with:
10 C/J @ 135#
10 power Snatch @ 115#
Heavy bag work (100 1-2 combo)

Comment #84 - Posted by: Aldo Villasenor at January 8, 2013 6:00 PM

245/255/265/275/285/295F/295F

Lunch Time!
-Boz

Comment #85 - Posted by: Adrian Bozman at January 8, 2013 6:20 PM

Jake Walker, 17 years old

175-185-195-205-215-225-230, first time with the Split Jerk

Comment #86 - Posted by: Jake Walker at January 8, 2013 6:21 PM

33/M/5'10/152

Got up to 100 KG
Fail at 105 KG.

SANTI

Comment #87 - Posted by: SANTI at January 8, 2013 6:29 PM

26 / M / 5'9" / 140lbs

125-135-135-135-140F-135-125

I've done 150lbs before, but I haven't done these in probably six months, and my technique just wasn't there.

Comment #88 - Posted by: BC at January 8, 2013 6:31 PM

M/22/5'11"/182.4

135-155-175-195-215-225-230

Comment #89 - Posted by: Miles Forks at January 8, 2013 6:47 PM

65-95-115-135-155-185-205f

Comment #90 - Posted by: Scooter at January 8, 2013 6:55 PM

95(6)-115(4)-125(2)-135(f)-125(2)-125(2)-125(2)-
125(2)-115(4)-95(6)

Frustrating to get 2 reps at one weight, but unable to get 1 at only 10 lbs more. No explosive strength.

Comment #91 - Posted by: Jim R. M/50/5'8"/155 at January 8, 2013 7:12 PM

Shoulder is feeling a little sore, or maybe its the tricep?...

Anyway, subbed jerks with Nicole.

Nicole

400 m run
max rep pullup (note number per round)

me - m/40/6'/185 --
6 rounds + 160 m
pulls/round -- 35,20,20,18,16,16 -- total - 125

nephew - 25/5'10"/173 --
6 rounds + 240 m
pulls/round -- 27,13,16,16,14,15 -- total - 101

I still got him in the kip, but he smokes me on the run.

Comment #92 - Posted by: E B at January 8, 2013 7:20 PM

45-65-75-80-95-100-105

Comment #93 - Posted by: Rob at January 8, 2013 7:21 PM

Split Jerk 1-1-1-1-1-1-1 reps

Kgs : 48.5-53.5-58.5(f)-53.5-53.5-53.5-58.5(PR)
Lbs : 107-118-129(f)-118-118-118-129(PR)

Comment #94 - Posted by: Saganamooo at January 8, 2013 7:36 PM

M/34/6'3/250
40 pull-ups
30 RDL
30 pull-ups
20 RDL
20 Pull-ups
10 RDL
10 pull-ups
5 RDL
Split jerk 135, 185, 225, 235, 255f

Comment #95 - Posted by: Big Jodie at January 8, 2013 7:43 PM

M/34/6'3/250
40 pull-ups
30 RDL
30 pull-ups
20 RDL
20 Pull-ups
10 RDL
10 pull-ups
5 RDL
Split jerk 135, 185, 225, 235, 255

Comment #96 - Posted by: Big Jodie at January 8, 2013 7:44 PM

did CFT instead today
Push Press: 205
Dead Lift:365
Squat: 425
M/29/184
Only third week of crossfit and enjoying it more everyday

Comment #97 - Posted by: Aaron at January 8, 2013 7:45 PM

M/24/220/5'11"

135
155
175
205 - Fail
205
205
205
205

Comment #98 - Posted by: Dave W at January 8, 2013 7:59 PM

"Cindy" 16 rounds + 6 squats
1-1-1-1 45#
1-1-1 65#

I don't have a rack, so I did the lift from the ground

F/45/5'2"/128

Comment #99 - Posted by: Stephanie at January 8, 2013 8:10 PM

155-185-195-205-185-205-215 rx'd
should have started higher, i think i could have gotten 225

Comment #100 - Posted by: Josh M/19/173lbs/5'6" at January 8, 2013 8:11 PM

M/38/5'9"/195

135, 155, 170, 185, 195, 200(PR), 215(PR)

Then:

5 Rounds for time:
5 Shoulder to Overhead 75% of 1 Rep Max, start from ground
10 Burpees

9:48

Then for more fun:

12 min AMRAP
5 Push Press 75#
10 Box Jump 24"
15 SDHP 75#

7 rounds

Comment #101 - Posted by: Tim at January 8, 2013 8:22 PM

175-185-195-205f-205-210-215PR

Comment #102 - Posted by: JakeK 4153' above sea level at January 8, 2013 8:34 PM

225. Huge weakness.

Comment #103 - Posted by: Pat Sherwood at January 8, 2013 9:15 PM

evening
Ran. 5k 28:00
Biked 5k 10:00

Comment #104 - Posted by: hollyhog at January 8, 2013 9:28 PM

115
125
135
145
155pr
165pr
175pr
185pr
- 40lbs pr on last time - cross fit does make you stronger ;)

Comment #105 - Posted by: Chiller149 at January 8, 2013 10:19 PM

135,145,155,165,175,185,195(f)

Comment #106 - Posted by: scfd1_9607 at January 8, 2013 11:05 PM

102 burpees for time because i dont have a bar: 8.03min

Comment #107 - Posted by: Ryan at January 8, 2013 11:11 PM

50kg-55-60-62.5-65-70-72.5

Comment #108 - Posted by: Brett (24/M/188cm/75kg) at January 9, 2013 12:09 AM

M/28/70in/185#

w/u-6x95
4x135

185
195
205
215
225
225
225

Comment #109 - Posted by: Jeremy at January 9, 2013 2:47 AM

165-175-185-195-205-215-225 (pr)

Back leg was not out far enough, and the dip was slow. Quicken up the movement.

Comment #110 - Posted by: Sinal M/33/5'9"/210 at January 9, 2013 5:02 AM

165-175-185-195-205F-205F-205PR!

Comment #111 - Posted by: phill 37°21'41"N 118°23'43"W at January 9, 2013 7:20 AM

molly worked on form and worked up to 90 (PR)

cale worked up to 185 (PR) with fail at 200

ethan 85,105,115,120,125,130(PR),135(F)

kelley 85,105,115,120(F),120,125(PR by 15#),130(F)

Comment #112 - Posted by: kelley F/47/5'3"/132 at January 9, 2013 8:48 AM

M 30/6'3/210

135 warmup

155-175-185-195-205-215-225 (15 lb. PR)

Comment #113 - Posted by: Brian at January 9, 2013 8:58 AM

95-135-155-165-175-185-195(f)-185

Comment #114 - Posted by: RLM at January 9, 2013 9:44 AM

2013-01-09: 210.
2011-09-19: 203,225fX2.
2010-12-27: 221,230f.
2010-09-02: 216,220f.
2010-03-31: 211.
2009-12-07: 210.

Comment #115 - Posted by: gs at January 9, 2013 9:52 AM

Clean and Split Jerk 1-1-1-1-1-1-1 reps

155, 160, 165, 170, 175, 180, 185

Comment #116 - Posted by: fosterww98 at January 9, 2013 10:23 AM

1 - 7
155# Clean and Jerks
then
20 K's to E's
Then
15 Dips
Then
25 Reps of 155# Bench
Then
50 Box Jumps

Comment #117 - Posted by: dyagg at January 9, 2013 10:48 AM

First time - did Clean to Split Jerk/Worked Form
8 sets x 2 - 50,70(4 sets),85(3 sets)

Comment #118 - Posted by: Alec at January 9, 2013 11:54 AM

135
155
165
175
185
190(F)
135x5
135x5
-Did not hit the PR of 200, but I have not done these in awhile.
-Form was a little shaky

Comment #119 - Posted by: MAGNUS M/26/5'8/160 at January 9, 2013 12:06 PM

m/41/6'4"/229

135-155-170-185-200-210(pr)-220(new pr)

Comment #120 - Posted by: JayW at January 9, 2013 12:35 PM

M/29/165lbs/5'9"

135/145/155/165/175/185/200/210(f)

Comment #121 - Posted by: Brian P at January 9, 2013 1:00 PM

M/43/5'8"/175

155-160-165-170-170-170-175 (PR +20lbs)

Comment #122 - Posted by: Jon Craig at January 9, 2013 1:49 PM

29/m/6'/250

155
175
185
205(too much press)
205!
210
215(press again)
215! PR
Followed it up with 50 ohs @95lb w/10 crunches for every rest

Comment #123 - Posted by: Pete at January 9, 2013 2:48 PM

M/30/5'9"/223

225
235
245
255
265
275
285

Comment #124 - Posted by: boggs at January 9, 2013 4:14 PM

155-165-175-180-185-195-205

Comment #125 - Posted by: myles456 at January 9, 2013 5:59 PM

what is the title of music in WOD demo? I wanna hear that music when I work out. Plz anyone let me know~ TT

Comment #126 - Posted by: foreigner at January 9, 2013 6:10 PM

115 125 135 140 145 150pb 155 160f 160f 140

Comment #127 - Posted by: David Burns at January 9, 2013 7:39 PM

145,155,165,185,205,215f,210

Comment #128 - Posted by: Todd walters at January 9, 2013 8:16 PM

Hi, what sort of time between sets is normal?

Comment #129 - Posted by: Mac at January 9, 2013 8:37 PM

C-
165

Comment #130 - Posted by: Jeff & Charity @ CF Snohomish at January 9, 2013 8:59 PM

M/30/6'5"/220

225
235
245
255
265 (f)
270 pr
275 pr

Last two lifts felt the best!

Comment #131 - Posted by: JB at January 9, 2013 9:37 PM

185-205-225-255-275(f)-275(f)-275 PR!

Comment #132 - Posted by: T. Harbin at January 9, 2013 9:40 PM

45-95-115-135-155-175-185

Comment #133 - Posted by: Guti (M/185/28/6'1) at January 10, 2013 7:15 AM

M /38/ 136 lbs/ 5'-6"
I did a different WOD on this Tues. night.. the WOD from a bunch of days ago:
M/ 38/ 136 lbs/ 5'-6"
5 rounds of:
10 T2B (I used rings instead because my bar is so close to the wall so doesn't allow for a back swing really)
10 power snatch with 75 lbs (I went well below my knees but didn't usually touch ground as I was using supwer small metal plates)
10 wall ball (I used 18 lb ball, but went pretty high to compensate)
As Rx:
9:25
This was MUCH more challenging than I thought. I was trying to balance between going hard and controlling myself to not burn out.
Snatch was the hardest by far.
T2R was a little prefatigue on grip for power snatch and then you're a bit winded and legs are little tired before hitting the wall ball.
GREAT WOD.

Comment #134 - Posted by: Anton at January 10, 2013 7:50 AM

185
205
215
220
225
230 (pr)

Horrible form. Really relied on pressing out the weight.

Comment #135 - Posted by: PW56 at January 10, 2013 10:23 AM

135, 155, 175, 225, 245, 265, 275, 285(f)

Comment #136 - Posted by: Tae at January 10, 2013 11:02 AM

165# x6

(filthy warm up)

Comment #137 - Posted by: Nathan m/165#/1979/ since 2008 - at January 10, 2013 9:13 PM

135-155-165-175-185-195 (stopped at 6 rds by accident)

Comment #138 - Posted by: Saam at January 11, 2013 6:31 AM

did sets of 5 push jerks

155

Comment #139 - Posted by: Manchild at January 11, 2013 7:06 AM

All you guy (and some gal) military crossfitters overseas, this is what you're fighting for!

Comment #140 - Posted by: tr4022 at January 11, 2013 11:33 AM

will and ronnieboy, good tip on dip = knees fwd and out.

liked chad vaughn's split jerk article in CF journal recently. he's never seen a dip he couldn't shorten. helpful.

Comment #141 - Posted by: matt h at January 11, 2013 1:08 PM

135 x 5
155 x 3
185 x 1
195 x 1
205 x 1
215 x 1
225 fail

had the 225 overhead but couldn't get it locked out. Didn't believe enough


Comment #142 - Posted by: Bells at January 11, 2013 2:45 PM

95
115
135
155
175
185
200

Comment #143 - Posted by: Jeff at January 11, 2013 3:27 PM

SJ: 95,105,115,125,130,135,140 (+5lb)

Comment #144 - Posted by: Harpo m/45/5'7"/145 at January 11, 2013 4:24 PM

M/53/153/1-1-06

Subbed "Uneven Grace"

Ground to Overhead 30 Reps for time.

35______25 on bar

9:24

Comment #145 - Posted by: bingo at January 11, 2013 6:44 PM

M/40/5'11"/206

1 set every 3 min.

(kg) 60-65-50-75-80-85-90(f).

Comment #146 - Posted by: Jose-Luis Morales at January 12, 2013 1:27 AM

135-145-155-165-175(PR)-185(f)-165

Rested 2 mins between each set. Maybe should have gone a little longer as 185 was a massive fail but 175 was relatively easy.

M.38.170.5'10"

Comment #147 - Posted by: Dom H at January 12, 2013 11:17 AM

M/24/6'/160

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

Technique was not 100%; could've rep'd out more, but a good workout, nontheless.

Comment #148 - Posted by: Cheek at January 12, 2013 2:40 PM

195, 205, 215, 225, 235, 235 (f), 225 (f), 225, 225, 225, 225

Comment #149 - Posted by: Matt Johnson (m/33/6'3"/215) at January 13, 2013 11:55 AM

65-95-105 then when back down to 95 and did more reps/practised technique

Don't have bumper plates at the globogym so didn't want to take the weight up much higher

Comment #150 - Posted by: Boo Boo F/147/5'8/24 at January 13, 2013 1:59 PM

185-205-225-245PR-265(f)
1x10 on min=205

Comment #151 - Posted by: ferb44 180# at January 14, 2013 12:59 PM

Worked to 215 inside squat rack, multiple fails on 225. Started with weight resting on catch bars, on fails kept clanging weight off bars on bottom prior to pushing up.
9/19/11:
Worked to 225, maybe more but need to drop weight from top
Then 100 x double unders (split roughly into 30s)
Then 800m swim unbroken

Comment #152 - Posted by: ajax at January 15, 2013 9:59 AM

Compare to:
101227 - Push Jerk - 205, 210, 215, 220, 225, 230(f), 230
100902 - 200 (Push Jerk)

Comment #153 - Posted by: B. Rhaly at January 15, 2013 5:40 PM

95-115-135-155-165-175-185

Comment #154 - Posted by: pickle93 (m/41/6'/183) at January 15, 2013 6:14 PM

95-115-135-155-165-175-185

Comment #155 - Posted by: pickle93 (m/41/6'/183) at January 15, 2013 6:15 PM

185-205-215-225-230-240-250

Comment #156 - Posted by: Justin-M/26/5'8"/205 at January 15, 2013 7:39 PM

M/25/260/6'1"
185,235,245,255,265,275,295

Comment #157 - Posted by: Kenny at January 16, 2013 5:40 AM

135-185-205-225(f)-225-205

No bumper plates... bites.

Comment #158 - Posted by: Tony 35/M/6'1"/205 at January 16, 2013 6:54 AM

63-73-78-78-80-80-82kg

Comment #159 - Posted by: lucio1928,M/41/184cm/96kg at January 16, 2013 1:27 PM

185, 185, 205, 225

done before FGB

Comment #160 - Posted by: MikeyPaul at January 16, 2013 6:24 PM

50-60-70-80-90-95f-92.5f-92.5f

Comment #161 - Posted by: Mik at January 16, 2013 7:27 PM

50-60-70-80-90-95f-92.5f-92.5f
West dorm. All weights accurate.

Comment #162 - Posted by: Mik at January 16, 2013 7:29 PM

Behind the neck
135-165-175-185-195(f)-195(f)-185(f)
Not happy.

Comment #163 - Posted by: DPL at January 17, 2013 2:10 AM

F/42/5'6"/145

85-105-115-120-120-120-120

Comment #164 - Posted by: mom to five at January 17, 2013 4:35 AM

Did a few max jerks today as well as the front squats.
got up to 225 PR

Comment #165 - Posted by: Josh M/19/173lbs/5'6" at January 17, 2013 3:42 PM

Front squat
1-1-1-1-1-1-1
Kg : 43.5-48.5-48.5-48.5-33.5-33.5-33.5

No power rack.
leg injured

Comment #166 - Posted by: Saganamooo at January 17, 2013 7:09 PM

M/5'7"/33/168
155, 175, 195, 205, 225(fail), 215, 225(fail)

Comment #167 - Posted by: Mark S. at January 18, 2013 4:00 AM

155, 165, 175, 180, 185, 185, 190

Comment #168 - Posted by: fathertyme 34/m/6'/175# at January 19, 2013 7:34 AM

M/47/6'/195 lb

Worked on form.

Didn't keep track of reps, did 45 lb bar for a few sets, then 65 lbs, 95 lbs, 115 lbs, 135 lbs (failed).

Comment #169 - Posted by: Dave W. at January 19, 2013 5:25 PM

1/20/13: 175 175 175 175 185
12/29/10: 145 145 155 155 165f 165 165f 165 165f 155
12/28/08: 125 135 135 135 145 145 145

Comment #170 - Posted by: JonNYC xfit since 6/08 5.10 175 42 at January 20, 2013 9:37 AM

m/39/5'9/181
CFWU-2. No PU - left shoulder hurting. Superman. Burgener. Row 500m. Did extra sprinting WOD earlier in the day.
150,160,170,180,190,200,210-Failed twice.
Not a great effort. Headache coupled with left shoulder & right calf affected me. Tried to focus on really tight core & deep catch though.
9/18/11: 150,160,170,180,190,205-fair amount of press, failed at 215 & 210 on 7th.
Frustrating & disappointing. Tried using slightly wider grip today.
Cues from someone else's post:
cued to focus on the front foot, jumping slightly forward into the weight. Chest up, extra tight butt and core, aggressive dip and drive, forearms perpendicular to the ground (external rotation), bar resting on deltoids, elbows in front as far as a tight grip on the bar allows.
12/27/10: 145,160,170,180,190,200,210 - Big chest helps to keep core tight.
9/2/10: 145,155,165,175,185,195,205
3/18/09: 145,155,165,175,185,190,195

Comment #171 - Posted by: jrm at January 20, 2013 6:40 PM

m/34/5'8"/175lb

195-195-195-195-195-225-225

Comment #172 - Posted by: Adam Hamm at January 22, 2013 11:10 AM

45 x 10
75 x 8
95 x 6
115 x 4
135 x 2
155
175
185
195
205
215(f)
215(f)

m/42/5'8/240

Comment #173 - Posted by: phat boi at February 7, 2013 1:04 PM

80-82.5-85-87.5-90-90-90k pb 25.06.13

70k-75-80-82.5-85-85-85k 18.09.11
60k-70k-70k-75k-75k-77.5k-80k 10.01.11

Comment #174 - Posted by: zenoperegrinus at June 26, 2013 1:02 AM

70-72.5-75-80-85-85-87.5kg


need to practice


Comment #175 - Posted by: ouadi laurent at September 13, 2013 9:46 AM

185, 195, 205, 215, 220 (PR)

Comment #176 - Posted by: Jetté 44/M/5'11"/175 at September 13, 2013 12:05 PM

CFWUx3
Burgener warmup
45x6, 135x3
80kg R-80L-85R-85L-87.5R-87.5L-90R-90L kg

Comment #177 - Posted by: Doug at October 6, 2013 12:14 PM
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