I'm 16 and i have pretty good lifting expierience from football off season workouts. Jus really started following the CF WOD's recently I have already seen great gains though. I use the Paleo diet.
135# Power Clean
then about 2 hours later at football
hang power clean;
2x5 @ 205#
1x5 @225# (pr)
1x3 @+120# (pr)
i took a rest day today but i can't wait to workout again because i have already seen great gains using CF.