Wednesday 11.13.13

Small but mighty.

Small but mighty.

Weightlifting Wednesday
Back Squat – 3×5

OTMx5 – 3 Position Clean (pockets, above knee, floor)

Post loads to comments.

"You have learned well, Grasshopper. Concentrate on Crossfit and you will become fit"

“You have learned well, Grasshopper. Concentrate on Crossfit and you will become fit”

51 Comments

  1. BS: 265#
    Cleans: 155#

  2. Back squat: 145#
    Cleans: 95#
    Thanks, Ben–great class!
    Nice working with you Allison (and Liss)!

  3. BS: 225-185# work more on keeping weight on left leg
    Cleans: 135# weight up next time

    My first class with Ben. It was good!

  4. BS: 175#
    Cleans: 1×95#, 4×105#

    As Derek said to me, drag your ass out of bed and good things happen. Really good to see everyone today.

  5. BS – 145
    Cleans 1 @ 75, 4 @ 85

    pullup practice after

    Fun on the platform with Sam and Lisa.

    Great energy this am. Fun to have Ben coaching again, reminds me of the old days.

  6. Colleen (OC)

    BS: 85, 87.5, 85. Don’t ask. The funny thing is, I didn’t even notice it. Great job this morning Lisa B and Deven!

    Cleans: 55#. Finally felt really fast under the bar (but needed to focus on keeping my knees out).

    There are so many CrossFitters in the world who would pay good money to be coached by Ben and Harry as we were this morning. We are so lucky!

    • So fortunate! I was thinking same thing. Harry and Ben and a fairly
      Smaller than usual class–it was awesome!

  7. BS: 135#, 145#, 155#
    Cleans: 95# rounds 1,2; 105#3-5

    Great working w/ Rich and Ron at the rack today. Thanks for the coaching this morning Ben. Ben and Harry leading the 0530 – hooyah! Great session this morning gents!

  8. On the road, make up DT 9:59, 95#.
    Cash out 1000 M row, Du work.

  9. BS – 165
    squat cleans OTM – 115

    Fun having Ben back in front of the class today – nice job!

  10. Maureen B.

    Looking good Krysdizzle!

  11. BS 165
    Squat Cleans 95

  12. Back Squat: 225# across
    per suggestion worked on low bar. Still feels strange, but good.

    3 Position Clean: 135#

  13. The Trosen Transformation, Day #3.

    Back Squat : Simply working on technique, depth, and stretching. Gotta be in the right position before you start adding weight.

    3 Position Cleans: Same as Back Squat: working on Technique. Ladies, if you get the chance, Neeb has a great butt, you should lift weights behind him ;)

    OTE2M (on the every 2 minute ;): 5 Knees to Elbows, 2 Wall Squats with Eric and Craig.

  14. BS: 3×5 275,285,300pr
    3 Position Clean: 135#
    OT2M x 10 (7)TTB,(2)Wall Squats

    Awesome coaching today.. I learned a lot!!

  15. BS: 205 – failed on the 5th rep the first 2 rounds, but had no problem in round 3. Weird.

    Cleans: 115 – stayed light to work on form. Still lots of work to do. Thanks for the queues, Ben and Harry.

    Great class 5:30 a.m.!

  16. BS: 135#
    3 Position Clean: 85# x 4 95# x 1

    • “Though she be but little, she is fierce!”

      ― William Shakespeare, A Midsummer Night’s Dream

  17. BS: 135#, 145#, 155#x3
    Cleans: 65#

    Ben and Harry – awesome class and thanks for all of the help.

    Also thanks to Dan and Rich for the help on the back squats.

  18. Patti Jeanne

    Back Squat 120#
    Cleans – 85#

    Thanks Ben for all the great coaching. Love weight lifting Wednesdays!
    And to Nicole, Cary, Rhonda, Kim and Kathy – I don’t think I am going to be able to laugh tomorrow without crying!!

  19. Couldn’t make it into CFNE, but made it to the work gym at lunch.

    Back Squat: 3×5 @ 200#
    Cleans: OTMx5 @ 155# (Knew it was a clean complex, but forgot exactly what I was supposed to do. So, I did Hang Power Clean, Power Clean, Squat Clean.)

  20. Back squat: 205#
    3 position clean: 135#

  21. Back Squat: 225#, 135# & 135# (tweaked the back on the first set)

    OTMX5 3 position clean: 115#

  22. Back squat 3×5 95#
    Cleans: worked on technique

  23. 3×5 Back Squat: 265#
    OTMx5 – 3 Position Clean: 155#

    Morning Workout
    5×5 Strict Press: 95#, 115#, 125#, 135#, 120#
    Rowing (9×1:40 on, :20 off): 4070m (Avg. 1:50 pace, 452m/round)

  24. Kristin B.

    Back squat: 200#
    OTM clean: 85#

  25. Back squat – 225 low bar position felt awkward.

    3 position clean item 135

  26. Back squat: 145#
    Clean: 85#

  27. Back Squat: 175#
    Squat Cleans: 95#

  28. Back squat 195# form form form
    Squat Clean Complex 135 could of gone heavier, but got the stimulus.

  29. Back squat: 265
    Clean complex: 155/165

  30. Back Squat – 275
    Clean Complex – 155

  31. Great job, Krystle!

  32. Back Squat: 155
    Clean Complex: 85 – could have/should have gone heavier.

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