I Am CrossFit W.O.D….July 9, 2012
Posted by Webby in W.O.D. | 33 comments
It’s the end of the 90 Day Paleo Challenge Week. Members who participated in the contest, please check with office girls for further instructions.
We will be performing the same WOD’s we performed 90 days ago to compare results.
Strength WOD
1 Rep Max Clean & Jerk
then
“Fran”
21-15-9
Thrusters 95/65
Pull Ups
Post time to comments and compare to 90 days ago here
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Finally was able to do 65lbs – Clean & Jerk.
6:13 (35lbs)
New PR on clean 210. Couldn’t jerk it though.
Fran RX 8:16 (95lbs and KIPing) vs 8:55 (95 and jumping)
PR 205# Clean/Squat & Jerk
PR 215# Clean/Squat
Fran RX 6:48
Still stuck at my old C&J. Power clean = 135#, and jerk = 130#.
But in better news, I beat my old Fran by almost 2:00 min. Did it just like last time, RX weight and jumping pull ups. Went from 7:08 to 5:10.
YOU BEAST!!!! Proud of you!!!
Thank you, partner! Let me know how you do at 12:30! I’m at work, but shoot me a text! Can’t wait to see how you improved!
80lbs clean and jerk thanks to Danny!! (ELBOWS)
4:11 Fran – 45 lbs thruster and jumping pull ups
SOOOO HAPPY TO HAVE YOU BACK DANNY!!!! Hope you get 100% better quicker than quick!!! You’re the best!!
Max clean & jerk new rx 70
5:50 Fran 45lb thrusters and jumping pull ups
5:40RX compared to 6:42 last time, new PR clean and jerk:235lbs
New c&j PR @ 120lbs
sucked at Fran w/ 9 min rx
clean & jerk 225lbs. 7:18 Fran RX
Clean & Jerk 225 5:10 fran rx
Today was a good day, could have been great though!
***Squat Cleaned: 135lbs
***Clean & Jerk: 125lbs
FRAN: First attempt, kipping/jumping w/RX weight: 8:10
Looking forward to improving those numbers!
165lbs clean and jerk…I was mainly focusing on technique thanks to the help of Klaus and Desiree…6:11 for Fran at RX…wasnt feeling too good afterwards though…looks a lot easier than it actually is!
Clean /jerk #155
Fran : 75# jumping. 9:40
Puking- almost…….
6:50 RX PR
C&J 205 new PR.
4:19 FRAN.
First time Fran: 8:06 @ 55lbs.
Hey all,
Great workout today.
I have a new max for the clean and jerk, 115lbs.
started out with 75, then we added 10 on each side to get 95 then two 5lb plates to get 105 then finally another two 5lb plates, only got one at 115 and the form was crappy, so thats the total max.
I wont be working out regularly at that weight for little while still because I feel I get a better workout, with slightly less weight and more perfect form and reps. as it was, the second part of the workout, my partner and I went down to 75lbs, and really that was a bit too much for the twenty one thrusters, I only got one full set in of thrusters and pullups, I think I would rather have gotten more reps on this one but the time goes by so quickly, also my wrists were very sore today, had a hard time with the thrusters even tho the weight was lower, the whole squat thing really puts strain on my wrists, they just are not that flexible yet. I will have to work on this to improve my lifting capacity.
All in all,it was a good one, and Im looking forward to tomorrows workout.
thanks to the instructors steve, and desarae?(not sure how to spell that) they were both very helpful with reminding me of the proper forms and to use my hips and legs to get momentum for the jerk part of the lift.
Hope everyone has a great night, see yall tomorrow.!
sincerely,
Ron Lambert.
New PR for clean and jerk @ 85 lbs
7:40 for Fran with 45 lb thrusters and jumping pull ups
Stuck at 225# clean and jerk. PR Fran 3:29 @ 95#.
Clean & Jerk 205# 20lb over my last PR. Beat my Fran time by 30 seconds. 6:29 I can do better.
Fran: 6:05 RX PR
Clean and Jerks… Epic fail at 215 lbs (Previous was 205 lbs)
I couldn’t finish FRAN the first time around. Now,THANKS to Marcel, I was able to FINISH FRAN at 8:34 @ 45lbs !!!!! Thanks for the push!
C&J: 55
Fran: This was my first attempt and I got caught going to my last set of 9 pull ups! It was harder than I thought!
Fran: 3:25 Rx-PR
Clean + Jerk = 185lbs…tried 205lbs and had it but my knee clicked so I listened to my body.
Fran: 5:58 95lb Thruster + jumping pull ups…working on the kip!
4:57 rx
Fran = 7:23 beat my old time by almost 2 minutes. Fran was my 1st WOD ever… I don’t miss it
Clean & Jerk = 65lbs. A new max for me!
Congrats to all who did their first Fran or did better on it than last time. Goes to show that if you put in the effort, you’ll see the results. Keep posting and documenting this progress. It’s not only great for you, but also pushes everybody around you that wants to either be at your level or beat you, haha.
Today hit a new PR with a 205 clean & jerk. Was able to Clean 225lbs, but shoulders couldn’t get it locked out overhead. Could not manage to put myself through Fran. I’ll get it done soon. I did do DT at night and got 11:57Rx. Not my personal best, but recovery is looking great for now. I’ll get sub 10 sometime in the near future. Like I said, set a goal, work hard, and you’ll get there.
PR @ 165 lbs and Fran @ 4:48 (75 lbs and jumping pullups). Beat my previous Fran time by 2 minutes!
5:10 RX
First day time was 5:37