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Clean and Jerk

Perform one Clean and Jerk every minute on the minute for 15 minutes.  On minutes 6 and 11 increase the weight 5-10 lbs if all previous attempts were successful.

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compare to 7.26.10

Assistance Work
Broad Jump: 5 attempts

3 Rounds NFT:
10 Dumbbell Sotts Presses, each arm
10 Hip Extensions, hold each extension for a 2 count

Coach Shane hits the top of his 2nd Pull

Congratulations to Jenn M on her 2:01:12 Half Marathon time this weekend!

Happy Birthday, Regan JF!

Upcoming Foundations:
August Evening Cycle
Dates: 8/16-9/8
Times: Mondays and Wednesdays from 8pm-9:15pm
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Today is the start of a new week! List one thing you'd like to accomplish by next Monday.

Reader Comments (20)

Way to go Jenn!
August 2, 2010 | Unregistered CommenterSarah
Happy Birthday Regan!I did Fran on Friday with Margie and was a full minute slower than I was in mid-May, when I was just finishing a 30-day Paleo challenge with strong emphasis on good sleep. So by next Monday I hope to be able to say I've gone to bed on time every night this week (except Wednesday, when N and I are going to see Arcade Fire! Woot!)
August 2, 2010 | Unregistered CommenterCharlotte
by Monday, i want to install the blackout blinds i got for my bedroom.

August 2, 2010 | Unregistered CommenterMichele
awesome article on preparing yourself to squat from greg everett over at Catalyst:

August 2, 2010 | Unregistered CommenterMichele
Fun noon class with Mr. Fox. Nice to see the bouncy Scott L. in attendance.

Forgot to write down my broad jump attempts, but I basically hit 75" on all but the last, when I got to 80". This was fun. I also really liked the C&J workout--great way to get in a lot of volume *and* a fair bit of weight. My legs is tired!

108x5, 113x5, 118x5.

I need to do Sotts presses every day. Did 10lbs, then 15, then 20 for the 3 rounds. 20 was hard.
August 2, 2010 | Unregistered CommenterCharlotte
NPR talks about the shoulder: http://www.npr.org/templates/story/story.php?storyId=128830458&sc=fb&cc=fp

By next Monday I will succeed in running a single distance in excess of 15km.

Ran 12.25km last night in prospect park total time: 1:12:03. First 5K wasn't bad, but really paid for it in the final 2km.

Shoulder/neck are a little tight, don't think I an go overhead today, will likely squat!
August 2, 2010 | Unregistered CommenterDan Rx'd
i would like to get some good sleep.

good noon class with the fox and co.

WUfoam roll4min row. 20s/m

BROAD JUMPSfirst time doing these. always missed em. till now.1. 77.5 2. 86.5 3. 83.5 4. 92.5 5. 92.5

C&J WOD(65, 95, 115, 135)155x5 165x5 175x5felt good. more please.tried alternate leg landing on the warm ups, didn't feel too bad.

ASS WK3rnds nftdb sotts press. hadn't done these before. 20lb. 5 each arm x3. i like em.10x3 hip extensions

August 2, 2010 | Unregistered Commenter.DMG
I will be sure to slap my thighs and back around before I squat after classes tonight.

This week I would like to finish all the links on the website and update the event photos
August 2, 2010 | Unregistered CommenterDavid Osorio
Thank you so kindly for the birthday wishes! There's a birthday soul food chicken outing tomorrow after Coach Jeremy's class. All are welcome shoot me an email. If you'd like to come. I dearly love my sbk family. You guys have made for a very special few days.
August 2, 2010 | Unregistered CommenterRegan
I think I just erased my post by accident.

Tweaked today's WOD and subbed Power Snatches for the C&Js.

Warmed up with multi-directional anterior reaches. Then Sots Presses. Really like these. Used 10#,15# twice, then 2 sets of 3each arm at 20#.

Power Snatches at 52#, then 47# for the rest doubling up from rounds 8 through 15. That's a lot of snatch.

Have to make up the broad jump!
August 2, 2010 | Unregistered CommenterDeb
106" (8'10") Broad Jump

WOD:Rds 1-5) 115Rds 6-10) 120Rds 11-15) 125
August 2, 2010 | Unregistered CommenterVincent Dugan
Ran around the block twice--tried not to hate running.

Broad jumps -- 5'7.5", 5'9", 5'8.5"

C&J--stuck with the split jerk, but they certainly weren't always prettyrds 1-5 = 123#rds 6-10 = 128#rds 11-15 = 138#

3 rds 10 hip ext + 10 DB sots presses (20, 15, 20)
August 2, 2010 | Unregistered Commenterkatie
Three broad jumps: 80", 84", 83"

Clean and Jerk WOD (excellent way of doing this lift)

Rounds 1-4: 105Rounds 5-15: 115 (threw in a couple of extra reps as well)

Sott's Presses at 20 lbs.

August 2, 2010 | Unregistered CommenterSamir Chopra
Bought a rower cheap off a co-worker. Got home too late for class.

At home: assembled rower and rowed 1000m. It works!

Wod 105/125/135 (need to buy more weight)

Presses with 30# kb

August 2, 2010 | Unregistered CommenterCarlos
Ran around the block once, then subbed the second lap with row.

Broad Jump: 5'10", 5'10.5", 5'10"

C+J WOD:rds 1-4: 75rds 5-15: 80First time with C+J. 80 was medium-hard, ready to push it. Still feel awkward on the clean phase, but thanks to David for coaching.

Sotts presses @ 15 lbs x 3 rounds. 10 Hip extension x 3 rounds.

Foam rolling and free handstand work.
August 2, 2010 | Unregistered CommenterWhit
worked up to a 6'8.5" broad jump

did all c&js at 123 and had some major issues with my back. sigh.

3x10 hip extensions3x10 sotts w 15#

August 3, 2010 | Unregistered Commenterstephaniep
Broad Jump6'3" = best attempt. (The other 2 attempts were 6'1" and ??) I definitely can improve on this.

C+J70x5, 75x5, 80x5

Aks workSotts presses @ 15lbs - 1x10 round on my toes then 3x10 legit roundsHip extensions 3x10
August 3, 2010 | Unregistered CommenterBecca
Broad jumps6' 6'5" 6'5.5"

Clean and Jerk on the minute1st five: 95x1/minute2nd five: 105x1/minute3rd five: 110x2/minute

Accessory workRound 1: 25lbsRounds 2&3: 20lbs
August 3, 2010 | Unregistered CommenterJoe
Tried to post once, but something happened to it... we'll see if I now end up with double posts.

Ran around the block twice with Katie, company helps with the running-misery.

Broad Jump: 7'6",7'9",7'9". 8 feet eluded me and is now a goal (thanks Brian.)

C&J: 123,133x6,138x4. This got quite hard, light headed and disassociated for the last two reps. Need to be faster under the bar.

Accessory: 15lb Sotts presses, hip extensions with added 10lbs.

August 3, 2010 | Unregistered CommenterLaurel
Late post, but want to be able to track back.

Broad jump:5'11" was my best. I feel like I should be better than this.

C&J:95x5, 105x5, 115x5

Accessory: 15lb Sotts presses, hip extensions.
August 4, 2010 | Unregistered CommenterJess

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