For time:
200 m row
20 sit-ups
300 m row
30 sit-ups
400 m row
5 burpees" />

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Anil makes a record clean & jerk at the Washington, DC weightlifting seminar
Wednesday January 14 2009

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Back squat - 85% x 2 x 3
For time:
200 m row
20 sit-ups
300 m row
30 sit-ups
400 m row
5 burpees

Questions? Get answers here or post in comments.
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Bo 1 | 2009-01-13
Greg - Thanks for your reply. As always, I learn a lot everytime I read something from you. I've ordered your book as well. I simply can't wait to get my hands on it! To follow up on the creatine question from yesterday, how many grams should be taken a day? I reckon you said 5-10g, but how do I determine how much? I remember reading that it was necessary to lay off of it for 1 or 2 months due to the build-up of creatine in the muscles in the body, so that it ends up being dependant on the extra creatine it contains while supplementing. Is this totally unnecessary if I do 2 weeks on 1 week off cycle, which you recommend? Cheers, Bo
Greg Everett 2 | 2009-01-13
Bo -5 g/day. I've not seen what you're talking about, but I suspect you'll be fine with a 2 on/1 off cycle. There are plenty of people (most users, in fact) who take it consistently for months and even years at a time.
Steve Liberati 3 | 2009-01-14
Greg, Just started the program about a week ago. Is it normal that my elbows are are really sore? Is this mostly likely the result of a form issue I'm having? Thanks, Steve
Greg Everett 4 | 2009-01-14
Steve - Pretty normal, especially coming in during this week. Get ice on them as often as possible, hit some ibuprofen on bad days, and if you have, reduce the volume temporarily until your joints get a bit more conditioned. It will pass!
Steve Liberati 5 | 2009-01-14
Sounds good. Thanks Greg!
tom a 6 | 2009-01-14
Sn 105 C+J 185 BSq 275, 275, 285 MetCon: 5:23 Sore and tired.
Russell A 7 | 2009-01-14
Greg, This cycle is rough I snatched (115) two days ago and failed the last one: threw it backwards somehow. Because I thought my friend was behind me, I instinctively tried to catch it as it flew over my head and behind my shoulders (at just under lockout height). My shoulders went back and my back arched in a weird way. There was immediate pain but nothing terrible. Finished the wod and did some isolation work with my friend. Now there is a dull, medium-to-low intensity pain in my spine. I am still flexible but am not sure what happened back there. Took yesterday off. I feel fine but am concerned. How should I continue? Thank you for your time, Russell
Rossi 8 | 2009-01-14
Greg - any suggestions for active rest/recovery activities. I know I should take thursday off but was wondering if you did or suggest anything on rest days. Thanks in advance and am enjoying the WOD's. SN - 145lbs x 1 x 4 CJ - 215 x 1 x 4 BS - 325 X 2 X 3 MetCon: 6 min (sub run for row)
Jordan 9 | 2009-01-14
Sn: 60kg x1 x4 C&J: 75kg x1 x4 BS: 110kg x2 x3 Metcon: 5:25
Eric Brandom 10 | 2009-01-14
Sn - 190 C&J - 245 BS - 310 Metcon 4:51 Hard to move weight today. Monday was a breeze compared to today
Matt H. 11 | 2009-01-14
Sn - 155x1x4 (Thought there was 145 on there... 3 misses) C&J - 195x1x3 BS - Rack Still Not Arrived. Upped volume and intensity on Sn and C&J Metcon - 4:36 (Subbed 20 kb swing @ 44 lb/200m row) My shoulders are starting to feel it. I'm not used to this much OH work.
Donna D 12 | 2009-01-14
Still at it but today was dismal. didnt make the 85%, just too sore. looking forward to a rest day. I was not able to take sunday as a rest day last week. It hurt me a bit.
Chris Bullard 13 | 2009-01-14
37/m/179 AM Snatch: 111/136/160x1x4 Clean and Jerk: 160/185x1/200x1x3/205x1 Back Squat: 225x2/275x2/315x2x2 Front Squat: 225x3/230x3x2 Romanian Deadlift: 265x5x1 PM-CF Fairfax WOD, 20 Min AMRAP: 4 reps 65# Thruster 6 reps Chest to Bar Pullups 8 24" Box Jumps 15 Rounds
Steve Liberati 14 | 2009-01-15
Greg, thanks for the advice!
Greg Everett 15 | 2009-01-15
Russell A - The spine is a fairly important component, so I'd err on the side of caution.You may want to take a day or two off and get into see a PT or chiro, ice the shit out of it, and see where you stand then. Return conservatively and make sure you're not getting any pain while you train - or as a result of training.
Dylan 16 | 2009-01-15
New to the website, and I am slightly confused on set/rep scheme. Does 85% x 1 x 4 mean, that I am doing 85% of my max, with one set of 4 reps? Or something else? Thanks
Steve Liberati 17 | 2009-01-15
SN: 145 CJ: 175 BS: 310
Steve Liberati 18 | 2009-01-15
4 hrs later. Metcon. Sub'd Hanging leg raises for sit-ups 8:36 mins
Greg Everett 19 | 2009-01-15
Dylan - These kinds of questions are covered in the "Info" section - link at the top right of the WODs. 85% x 1 x 4 means 85% for 1 rep for 4 sets.
Zionna F 29 140lbs 20 | 2009-01-15
taking today as a rest day will be hitting the WOD tomorrow
Andrew Wilson 21 | 2009-01-19
115 Snatch - 85% x 1 x 4 150 Clean & jerk - 85% x 1 x 4 195 Back squat - 85% x 2 x 3
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