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WOD 03 28 13


AMRAP 7 min:

Clean and Jerk (135/95)


Notes: This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.


Butt kicks, high knees, samson stretch

3 Rounds, each round starting at 0:00, 2:00, 4:00 (add weight to C&J if needed):

1×3 T&G C&J (95/65), 3×1 C&J

5 Supine lying floor tucks (lie flat on floor, tuck into ball bringing knees to chest)

Post times, loads, and comments.

03 28 13
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32 thoughts on “03 28 13

    • 03 27 2013 at 10:51 pm

      How do you handle this Phil?? How!?

      • 03 27 2013 at 11:04 pm

        Probably go for a walk and think about T2B (in the middle of the metcon)

      • 03 28 2013 at 1:23 pm

        Serious answer.
        My #1 goal is to stay quite close to either bar I’m near. If I let go of either, I’ll maintain eye contact with it.
        I’m not planning on letting go of the bar for my first two sets of either movement, then drop to sets of three for the remainder of the workout with tiny breaks in between.

        • 03 28 2013 at 3:28 pm

          i like this for you phil…also harden the eff up is right…just stop walking away, it never solves anything or makes the hurt go away.

        • 03 28 2013 at 3:38 pm

          I just have so many feelings.

        • 03 30 2013 at 11:20 am

          Follow-up post!
          Stuck to my game-plan and ended up with 59 reps. I am pleased with this. I think it was close to my full potential on this workout.

  • 03 27 2013 at 9:39 pm

    Guys, a few tips for this workout:
    *First – if you plan to tackling this one more than once, take good care of your hands here:

    For the clean and jerks – if you struggle with this weight, strategy is simple – pick it up, throw it overhead, drop the bar (try not to throw it down and have to chase it around the gym), repeat. If 135/95 is a fairly manageable for you, consider starting out in sets of 3 or 2. Do this for your rounds of 3, 6, 9, etc until you feel like you need the additional rest, then drop down to singles.

    You might be surprised how fast doing single repetitions is with minimal rest compared do blasting off a bunch unbroken and then staring at the bar for 20 seconds.

    For the toes to bar, shake out those shoulders and don’t get on the bar until you’re ready to do one. Nothing worse than trying one and realizing your feet aren’t going to make it.

    That’s it folks! Let’s get after it!

  • 03 27 2013 at 10:08 pm

    One more note: this one is a grip killer. If you have a feeling you might have to drop off the T2B because of grip, save some grip by dropping your C&J down to singles instead of doubles/triples. Every time you lower the weight without dropping is going to tax your ability to hang onto the bar.

  • 03 27 2013 at 11:04 pm

    Remember when I said “one more note?” I lied.

    1. If you miss the shoulder to overhead portion of the lift, you are allowed to bring it back to the shoulder and attempt it again without having to drop the bar and clean it again.

    2. When you find yourself staring at the bar listening to that voice tell you how heavy if feels, realize that you (A) probably aren’t going to die from picking it up, (B) don’t need that drink of water right in the middle of the workout and (C) that you came to the gym to push yourself so you might as well just pick up that damn bar, NOW.

    Expect more from yourself.

  • 03 28 2013 at 8:27 am

    Got through 65 this am – that’s about 1 rep every 6.5 seconds… It think to get to 90 you’d have to go 1 rep every 4.5 seconds (that’s completing the 15×15), and to get to 126 you’d have to go 1 rep every 3.3 seconds (that’s completing the 18×18)… I only point this out for afternoon crew to suggest to keep moving and get a rep done while you can – it’s only 7 minutes, so any “wasted” rest will kill you – you have to keep churning and crank up your score…

    It was easier to rip through the 3×3 and 6×6, but at the 9×9 mark I started to get a little gassed… Alex pointed out that for me a push jerk seemed to go faster than my go-to push press – you may want to check yourself in the warmup and see what feels faster for you on the overhead piece… every second counts for max reps when you only have 7 minutes…

    Good luck everyone –

    • 03 28 2013 at 3:03 pm

      Troy is right. I only got 36 this morning, and even though 135# is pretty close to my 1RM, I could have done more if I had kept moving. I slowed down more out of fear than fatigue, so Lei’s advice that you’re “probably not going to die” is well-taken. It’s only seven minutes, and they go by really quick.

      Going to try again on Saturday for sure.

  • 03 28 2013 at 12:50 pm

    Got 36, which is all the way through the sets of 9. While not a great number, I am super-thrilled with this showing. GTO/ C+J has never been a strength, so when I saw the workout, I wasn’t sure how many I was going to get at 135#. I thought it was possible that I was going to hit failure around the middle of the set of six, so making it through the set of nine was great for me. For anyone who will struggle with this weight (as I do), I thought the split jerk was the most effective. A push press or push jerk may be quicker, but I’m not strong enough yet to make this trade off worth it. Also, try to watch your form for the cleans. While the clean portion for me is definitely easier, I know I wasted energy here muscling the bar up instaed of really getting my hips into it for a more efficient clean. Good luck to everyone!

  • 03 28 2013 at 1:17 pm

    Wow! Those are some great numbers so far!
    95# is about 10# less than my 1RM squat C&J, so I’m thinking there is going to be a lot of squatting and splitting going on for me. I will be psyched to get through the round of 6…
    Kinda freaked out about this one. I really want to go for it! See you all this afternoon for 13.4 WOD! Phil – insert a gif of a skittish animal trapped in something and running around terrified here. Thx!

    • 03 28 2013 at 1:23 pm

      This is not quite what you asked for, but look anyway:

    • 03 28 2013 at 1:26 pm

      While I was looking, I found some recent footage of Kristen telling me to harden the eff up:

    • 03 28 2013 at 1:51 pm

      That’ll work! Thanks, Phil!

    • 03 28 2013 at 7:41 pm

      Tracey you were awesome today, way to push through those full squats and get those T2B, very proud of you!

      • 03 29 2013 at 8:03 am

        Thanks Misty! It was an epic battle, but I totally expected better than 8 reps. And I wouldn’t have gotten half those reps without your help, Misty, and support from the gallery. I’ll be driving home from MD on Sunday, but I don’t think I will make it in time to retry this one. I might have to just be happy with 8 reps…

  • 03 28 2013 at 7:40 pm

    so…I heard that there is a guy in our gym named Dorian, and that he’s pretty good at this CrossFit thing…b/c those are the only people who would ever care enough to touch their toes to a pull up bar right:)

    • 03 28 2013 at 8:38 pm

      I agree!

    • 03 28 2013 at 11:07 pm

      I don’t know about that Misty..but thank you! Who came up with this T2B tomfoolery anyway?! In the words of Sweet Brown “Ain’t nobody got time fo dat!”. Now if you will please excuse me, i need to finish soaking my paws!

      • 03 29 2013 at 8:07 am

        I knew you are a box of warm kittens!!!! “Paws”? 😉
        For real, though, HUGE congrats on your T2B!!

      • 03 29 2013 at 1:20 pm

        Have to agree with Dorian. No reason for T2B other than hand torture.

      • 03 29 2013 at 2:59 pm

        Congrats Dorian! I’m so happy for you.

  • 03 28 2013 at 8:44 pm

    42 reps today, but i’m going to try it again on saturday. good work today everyone!

    • 03 29 2013 at 12:13 am

      Nice work Rae!

  • 03 28 2013 at 10:54 pm

    Really nice job to everybody tonight! Special shout outs to Liz and Cheryl for not giving up despite multiple missed cleans. Seriously inspiring…

  • 03 28 2013 at 11:06 pm

    Also – huge props to Dorian and Murph for getting their Toes to Bar!

    • 03 29 2013 at 8:41 am

      add Forbis to that list too!

    • 03 29 2013 at 3:01 pm

      Grats y’all!

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