Newsletter Day!

November Newsletter featuring Johnny G!

12-9-6 reps
Overhead Squats (155/105#)
Power Cleans (same weight)

Compare to Nov.15/10

There were a lot of folks that complained about this workout last time. They wanted two bars because their OHSs were quite a bit lower. Those same people now have much higher OHSs because they’ve been working their weaknesses. Don’t be angry. Get on a lacrosse ball and foam roller.

Also, please read the old post on “What weight should I use

Big class on Saturday

81 thoughts on “Newsletter Day!”

  1. Easily the best response to “What do you tell someone that’s hesitant to try CrossFit?”
    How many of you respond the same way? If you are not doing the same as likely should all reconsider your loyalty and desire to spread the gospel.

  2. WU x 2
    Strength: Front Squat 1’s
    75-80-85-95-1105 (5#pr)

    Power Cleans

    Time: 7:36 @ 55#
    Nov. 15: 5:55 @ 35#

  3. WU x2

    Strength: Backsquat 5x 75-75-85-95
    12-9-6 reps
    Overhead Squats (50#)
    Power Cleans (50#)

    T = 6:15

  4. WU x2
    Back Squat x5
    100 110 125 140 155(PR Reps)

    Wod @ 85#
    6:28 – all my squats were unbroken, would like to try heavier sometime. The squats were pretty easy and I need more practice with heavy cleans.

  5. WUx2

    Push Press 5x

    WOD @ 135# (80% of max)

    10:29 Very heavy wod. Unbroken OHS in first round, 2 sets in second, unbroken in 3 round. Power cleans were very heavy and slow.

    Got 8:42 in Nov/2010 with 115#

  6. Nope, same here! I was floored when I realized how hard my cleans were this morning, they should have been easier!

    1. ^ this was in response to this… I put it in the wrong spot.

      Kevin :
      You’ll be the only person today that says the OHSs were the easy part.

  7. WU x2

    Strength: Push Jerk 1x
    85-100-115-125- 140 pr

    12-9-6 reps
    Overhead Squats (55#)
    Power Cleans (55#)

    T = 6:37 (aprox, book is out in the car)

    I dont know how pat can do 135lbs for OHS, I could feel my arms wanting to give out with what I had. More work is needed to help stabilize for more weight next time.

  8. WU x2
    Strength: Clean x 5

    12-9-6 reps
    Overhead Squats (55#)
    Power Cleans (55#)

    Time = 8:27 really light headed this morning work out was slow had a hard time with OHS compare to November 15 same weight time 6:20

    cash out – partner shoulder stretch, roller and foam

  9. WU x2
    Strength: Clean x 5

    12-9-6 reps
    Overhead Squats (70#)
    Power Cleans (same weight)

    Time = 4:35 nov.1510 65# time 4:54

  10. Hey!
    I red the “What weight should I use” post… I know I ask all the time what I should use, and Im really sorry… still a little confused on how to “figure out” what to use…
    I red it over and over again, not too sure if I understood 100%, but, Im sure if someone shows me that “tip”, I’ll understand a bit more! πŸ™‚

    Thanks for all your help guys!! Everyone is awesome there at Crossfit!! Glad I joined!! πŸ˜€

    1. It’s more for people that have been here for a while. You’re still fresh and haven’t made it through the whole strength rotation yet. So for you, and all the other new folks, keep asking questions! The last thing I want is to have you hurt yourself because there was too much weight on the bar.

      And always important – bring your books! If we can’t see your books, we’re guessing.

      1. Well again, thanks for all your support!! Its really appreciated! πŸ™‚
        And you’re right! I think once I go through the strength rotation at least once, I’ll know more what Im doing… hopefully… lol
        Thanks Kevin!!!

  11. Modified WU from Home

    OHS x3
    Previous PR 1RM is 110#

    WOD (95#)
    time: 8:10

    Been crazy busy lately – hope to be back in soon. Thanks for all the nice comments! Have a fabulous day all!!

  12. Yay Johnny G… I knew you’d love Crossfit and you are doing awesome at it too. And hey, size doesn’t matter, you’re a machine. Luv ya bud and can’t wait to get back to the gym and workout with the crew!

    1. Thanks Sonia!!! I miss you so much too -and on behalf of Nena and I, we sad that we missed you and Leela at the clinic yesterday!! πŸ™ And thanks to you for turning me onto Crossfit and turning me on in general hahhah joke – partial joke hahhaha see ya soon

  13. Just a reminder that it’s an open gym tomorrow from 6-8am. You may show up any time between those hours, even if you’re not registered.

    The same applies for Thursday evening from 4:15-7:30pm.

      1. No, the gym is completely closed on Wed. evening and Thurs. morning. I just opened up the classes that are available on those two days.

      2. This is copied directly from the email that was sent out –

        Here are the affected classes for this week:

        November 2
        6am-8am – Open Gym
        3:15pm-7:30pm – Closed

        November 3
        6am-8am – Closed
        4:15pm-7:30pm – Open Gym

  14. Happy to announce that we have booked a 2nd Swimming WOD for Dec.2 at 8:30pm at the Riverview Aquatic Center. The first 20 to pay $5 will confirm their spots.

  15. WU X2
    Strength: Cleans
    (3 RM) 70 – 75 – 80 – 90 – 95 (PR – Reps) – 100 x2 (PR – Reps)
    ~ Thanks for your help Rob! ~

    WOD: 12-9-6 (Modified)
    subbed Front Squats @ 75#
    Power Cleans @ 75#
    TIME: 6:01

  16. WU x2

    Strength – Push Press X5
    PR for reps.
    It feels nice to get some of my weights back to where they use to be in just a few weeks!

    Power Cleans (40)
    Time – 5:17

    Power Cleans should have been heavier but OHS felt horrible today from not doing them in a long time.

    1. For OHS feeling horrible, you sure had an excellent time Kerri πŸ˜‰ Good on you for working on those devilish OHS!

  17. Deadlifts – 5RM

    Front Squat (135#)
    Power Cleans (135#)

    Time —> 6:24

    PR by 43 seconds. Did the same modification and weight last year.
    Great job 4:15 and 5:30 crews!

  18. WU x 2
    Strength: OHS
    45-55-60-65-70 (3’s)
    OHS #55
    Power Cleans
    Time=9 something, don’t have my book here

  19. WU X2

    Strength: Pusk Jerk X3


    OHS (55#)
    Power Cleans (55#)


    My OHS’ need a heluvalotta work.

  20. Arrived late so I didn’t do the strength.

    WOD with 135# –> 7:03

    I messed up and did hang power cleans instead.
    But really the hardest part was to bring that friggin bar overhead for the OHS.

  21. WU x2

    Strength: OHS x 5

    12-9-6 reps
    Overhead Squats (70#)
    Power Cleans (70)

    T = 3:54
    Great article Johnny!

  22. wu x 2
    Cleans 1’s

    WOD # 55
    Time 5:11

    LOVED the OHS, all unbroken πŸ™‚ Stayed a little lower w the weight cause of my hip flexer. In november w #45 my time was 4:47.

  23. Shoulder press 3x

    WOD @ 70#

    Time: 7:06

    Great job everybody! Awesome coaching Gabrielle πŸ™‚

    1. Thank you for all your kind words tonight πŸ™‚ It is always appreciated! And, it’s always so much fun to see you Martine – you did great tonight!

  24. Deadlifts x5

    Thanks for the help Jeff, I always get PRs when you’re around.

    WOD: 12-9-6
    OHS @135
    Power Cleans @135


    Thanks for the encouragement Pierre, dropping those OHS really kills the morale.

    1. Sorry I wasn’t better at keeping time tonight, Dan and everyone in my classes! I felt it was more important to be hands on with the coaching on this WOD. It was a tough one for most everyone and I’m super impressed with everyone’s will to push through the frustration and get it done πŸ™‚ You guys are all so awesome!!!

  25. WU x 2
    Strength: OHS (x3)
    Very happy! 15# PR on OHS!
    Thanks for your tips Jeff and Dan. Will this movement ever stop hurting my wrists?! *pout*

    OHS 85#
    Power Clean 85#
    Time = 9:44

    OHS’s are the devil………

  26. WU x 2

    Strength: Practiced OHS

    WOD @ 85lbs

    Time: 14:39

    This WOD kicked my ass, but I am so happy that I was able to finish it! Thank goodness for the 20 minute time cap. First round was awesome, but round 9 and 6 were tough; I had a hard time finding the sweet spot!

    Thanks everyone for cheering! I lost count on the number of times I had to clean it.

    Last November, I used 50# and my time was 5 minutes.

    Great job everyone!

  27. This is for you Gabrielle….

    WUx2 (got 5 strict ring dips in a row – PR!)
    Strength: Deadlift x1
    (135×5) – 185-195-215-225-235(PR by #5!)

    WOD: 12-9-6
    OHS #65
    Power Cleans

    Time: 7:49

    I did this in 5:21 @ #45 last time, my OHS still need a lot of word… BUT I got two other PRs today, so feeling pretty damn good πŸ˜€

    1. WOOOOHOOOOOOO!!!!! So happy you posted Mel πŸ˜€ 5 ring strict ring dips HELLO!! 235lb deadlift with great form FREAKING AWESOME!! I wish I had taken a picture of it really!

    2. Congrats on your Ring Dips and your Deadlift Mel!! And the WOD too! Go kick someone into a hole girl!

    3. Congrats on your PRs Mel! WOOHOO! You were beaming after those ring dips (I missed the deadlift, but I heard you squeal! LOL!)

  28. WU X 2
    Cleans 5’s
    55-70-85-95; Deadlift shrugs 85-95

    WOD: 12-9-6
    OHS #55
    Power Cleans

    Time: 4:11

    OHS 12’s and 6’s unbroken; split 9’s – so shaky it’s amazing I didn’t dump the thing on my head!
    Good job eveyone.

    Great newsletter Johnny! Enjoy the “Hotel WOD’s”!

  29. Did this one at home…

    WU times 2 with strict pullups on green band

    No strength because I was pressed for time

    WOD 12-9-6

    OHS 65lbs
    Power cleans 65 lbs

    time 7:34

    My biggest struggle was, of course, the OHS. My wrists weren’t happy as early as rep 3 and the weight came down a lot harder than I would have liked it to do so on my wood floors πŸ™ Anyway, I’m stubborn enough to have stuck with the weight and I’m happy with my results regardless. I was very surprised how hard I actually thought the Power cleans were considering the weight – this was a bigger grip killer than I anticipated.

    To my 5:30 and 6:30 classes – this was a tough one physically and mentally, but you all worked so hard and never gave up no matter how hard you struggled – I am thoroughly impressed!! I know for some of you it was tempting to choose the front squat over the OHS, but choosing to work on the OHS paid off in every instance – I saw many improvements on form tonight πŸ™‚ Awesome work everyone! It’s always great to be with you on Tuesday evenings πŸ™‚

  30. WU x 2

    Back Squats x 5:
    95-105-125-135-145 (completed 4, failed on my 5th)

    WOD: 12-9-6
    OHS & Power Cleans @ 85#
    Time: 8:04

    Tough WOD. My time in Nov 2010 was 4:25, but I used 65#. Who knew 20# would make such a huge difference? All my OHS were unbroken (I refused to have to clean that damned bar one more time than I absolutely had to). My cleans were really slow, and I agree with Jo’s comment about the cleans being the toughest part of the WOD.

    Great article Johnny. You’ve reached some really impressive goals in a really short period of time.

    1. Holy camoly Heidi! That’s one crazy PR on the weight for this workout and you did all your OHS unbroken!!! Congrats πŸ™‚

  31. Push Press 3RM -> 45-55-65-75-80

    Overhead Squats (from rack) @ 70#
    Med Ball Cleans (14#)


  32. Mob
    2x WU

    worked on OHS as I haven’t done these in strength yet,
    X 5
    30, 40, 55, 65, 75
    These felt good, although had no idea what I should be at and ego thought much more! Decided on 65 for WOD , it wasn’t till after that I realized I was far too light, feel guilty watching people actually suffer when you sickeningly want that as well. I know this is a learning curve and thanks to Lora and Gabrielle for offering thoughts about checking the ego at the door at getting the most out of the workout!

    OHS @65
    Power cleans same weight

    W2FL ( translation is available if necessary! Lol)

    1. You did GREAT! Very soon you are going to miss these early days of CF when the weight feels W2FL, and you’ll be suffering along with the rest of us. πŸ˜‰

  33. WU x2

    Strength: Front Squat (x3)
    45 – 55 – 65 – 75 – 85

    Note – Gabrielle suggested that I do 3 reps instead of 5 to ensure less strain on my bad knee.

    WOD: 12 – 9 – 6
    OHS @ 65#
    Power Cleans @ 65#

    Time: 3:52

    Knee felt pretty good for the entire WOD as I took it easy trying to ensure stability / movement consistency.

    Great workout everyone … thanks for the help Gabrielle!

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