gwen
15-12-9
t&go c&j 45 kg
rest btwn sets
3:43

26th of June 2021
4:05 @ 35 kg

what percentage of the max Clean and Jerk?

125 lbs. 

125lb, first Made 15 reps of plates of 15 then 25 35 at the end 40s

Male rx 89kg 175cm

135lbs
6min34 

M/26/5'8"/170lb
CrossFit AFK

145lb - Rx (Those last 3-4 reps were a fight. 20lb PR)

135#

65#

I went at 0:00, 3:00, and 6:10

F/26/5’5/148
CrossFit AFK

As rx’d, 135#.

First try at Gwen since 2013, when I attempted it at 155, and missed the last rep of each of the first two rounds.  Was glad to complete it today, albeit at a lower weight.  It’s crazy, 10 reps at 135 is no problem – I did that 3 times in the middle of a workout just last month – but 15 reps is a whole different animal.  That round and the round of 12 were challenging, though never really in doubt.  Round of 9 was pretty smooth.

49m/5'10"/180

#65 cj
6:21

115# - 440 (102, 302, 440)
”warmed up” w/ 21 @ 100# - 129

For time:
Clean and Jerk, floor kiss, 95#
15-12-9

6:54

12 rd and 9 rd each had one “short rest” in them, 5-8 breaths to let the arms loosen up. Tough WOD. Real damn sweaty. 

6/4/21: 115#
Today: terrible 😔, 12 reps of 125, then went down to 8 of 120, then 8 of 115, then I was too blown out to even do the workout...a big DNF for me but some good practice. Retried after a 15 min break...100# ✅

95lbs
Out on Sunday. Completed today, rest day 220824 (also fasting).

Absolutely zero slip/regrip. Aimed for constant pace, paused 1x on the 15 (maybe 3 secs).
Last time also 95 but allowed off-floor regrips and brief pauses.

I opted to focus on getting under the bar/squat cleans at a heavier weight vs. touch n go with lightweight. Been getting real comfy with them power cleans. 

SO
all at 85lbs
15 (5,3,4,3)
12 (5,3,2,2)
9 unbroken (but rested in shoulder rack)

got my conditioning by preceding this with a 5k run for time. Finished it with 30 GHD back extensions for mobility. 

45 kg 
15 reps - 45 seg
12 reps - 36 seg
9 reps - 26 seg

9:35 @ 145
M/35/197

First time I recall doing this WOD and I think I went too light.  Will up the weight next time (125#?).
4:37 rx with 115#
Round of 15: 1:10
Round of 12: 0:52
Round of 9: 0:25
One min rest between sets
M/53/175/5'11"

So this was kind of fun.

15 @ 95 unbroken 
12 @ 95 unbroken 
125 @ 5+4 - Failure right here! Now my arms are jelly! :).

M/36/6’/175#

150 lb. 
(Each set was a fight!)

Deo gratias

M/39/160
9 minutes 
#95
15-5,4,3,3
12-4,4,4
9-4,3,2
Rest 1:30-2 minutes between rds

50 Kg (110 Lbs)

2:00 15 reps
3:00 rest
1:50 12 reps
3:00 rest
0:50 9 reps

Total 10:40

https://youtu.be/ouPh2_n2Ykc

Modified, using 2x 12,5 kg DB 
--
Dumbbell clean and jerk 15-15-15 reps
90'' rest between sets: 7' 43'' total 
210604 took about 12 minutes with 3' rest, same load

Then, using same load, for time: 

3x 15 DB cleans + 15 DB jerks
9' 53''
--
5 km run in the early morning.
Peace.

75lbs, 7:55.  Wanted to do them all squat, but it was clear that wasn’t going to last. Did first half of each set squat (11/8/5) then powered the rest 

Modified the loading: 
15r @35#
12@55#
9@65#

8:08

went light in the beginning so I didn’t lose tightness in the abs. I’ll try this one again in a few months at 65# for all.

RX 60 kg (135lb)
7'09"

Varying weights
15: 45 kg
12: 47.5 kg
9: 50 kg

Rx 67.5kg

https://youtu.be/6YpwQPOPrRk

That IS Brooke Ence, c. 2013

Completed 8/21. Attempted at 155lbs after successfully completing 145lbs last year. Way too heavy, shoulder fatigue, and lacked the mental fortitude to not drop the bar. No round done unbroken.

9-5-1
6-3-3
6-3

Brutal. Completed with 95lbs after in about 8 mins.

RX 43kg / 95lbs

15 in 1’ - R 1’
12 in 45’’  - R 45’’
9 in 30’’ - R 30’’

Rx 40Kg
7:13
Next time 50Kg

#115. I’m definitely gonna attempt #125 next time though. 

Rx 75# PC & SJ
Forgot to look at the time but it was fairly fast.

All reps unbroken, but I expected that at 75# - compare to was 95#.  I was more focused on not aggravating my elbow or back, so far so good.

4’13”
65#

4’13” 65#

2:50-60lbs sandbag 

Rx 
Took 8:20 with ~3min rest each round, went the light at fast approach 
@135lbs
M/30s/225lbs

Son(14):
9:17 
@65lbs

Beginner Option:
Clean and jerk 12-9-6 reps

1) 12 unbroken
2) 3-4-2
3) 2-2-2

100-lb Rx

#125 rxd

M/31yr.  Went a bit too heavy @ 135#
15 unbroken  
12 went 6 & 6 
9 went 5 & 4 

Beginner, 50 pds. 

3rd time Gwen handed me my arse.
Failed on all 3 attempts to get 15 @ 95#---most I got was 11
very bummed
Stopped my whining then did
from rack
1 jerk @ 135/then 10 seated sh press w/40# db's
1 jerk @ 155- sh presses
1 jerk @ 155- sh presses
1 jerk @ 155- sh presses
1 jerk @ 160- sh presses
m/52/175

115 lbs. 
That was tough. I had to rest about 7 minutes after round 2 because I couldn’t make a fist for several minutes.  Almost dropped the bar reps 11 and 12 of round 2. Rounds 1 and 3 were fine. I recommend thoroughly warming up forearms and wrists before starting.  

My last recorded weight is 95 lbs. for both 150903 and 130129. 

Completed @ 120#.  Approximately 5 minutes rest between sets.

210604: Completed @ 115#

45 kg

Clean and jerk 15-12-9 reps
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
 120 lbs

#95 30 sec. rest b/t sets, went too light 

115lbs

70 X 15,12,9
80 X 6
90 X 4
100 X 4
3:00 stair climber @ 8
3:00 Rower @ 6
5:00 treadmill 3 @ 3

She really looks like CrossFit athlete Brooke Ence !
Nice teaching by the way !

Globo scale: As rxed. If you are using iron plates today, you must hold on for the return to the floor after the final rep.  If you are using smaller than standard plates low hang power cleans are acceptable,  or use a rack or blocks/benches to elevate the barbell to proper height. Dumbbells sub about 75-80% what you would use for a barbell weight, don't drop or set down the dumbbells until the set is over.  You can also do this with a wreck bag style sandbag or kettlebells. 

Champions Club Scaling Notes

RANT
I'm a big fan of avoiding dead ends when practicing movement - a concept Kelly Starrett helped me formalize and see. There are some techniques for Olympic lifts that are only applicable to a 1 RM in a max effort workout setting, and there are other techniques that only work at lightest weight when going fast. Gwen is an absolutely perfect workout to expose and showcase how well you do the essentials: can you use your legs before your arms (core to extremity), can you brace (midline stabiity), can you find a rhythm (coordination)? Those principles are always present no matter what format or setting you do clean and jerks, and those are the things that need to be practiced the most: the other stuff can wait.

WORKOUT THEMES
Single modality, weightlifitng. Sport-specific. Using stamina and coordination to challenge our strength, but probably originally designed as another test to show how high rep Olympic lifts are not only safe, but uncommonly effective.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
						x
HEAVY

COORDINATION SCALE
Pick the clean or the split jerk, do 30-20-10 reps, rest as needed between

STRENGTH SCALE
Allow for regrip/dumping. Give yourself a 2:00 time cap for the first round, 1:30 for the second, and 1:00 for the third

STAMINA SCALE
15 cleans, 15 split jerks
12 cleans, 12 split jerks
9 cleans, 9 split jerks

MY STUFF

GENERAL FEAR LEVEL: 8