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Clean and Jerk


Spend 15 minutes working on the Hang Power Clean and Push Press or Split Jerk. Remember to hit the "Jump" position on the way up.


Spend 15 minutes working on the the complex:
1 Power Clean + 1 Push Jerk + 1 Split Jerk.
Go only as heavy as you can keep clean for all reps in the complex. Focus on an aggressive drive UNDER the bar.


3 Rounds of:

Dumbbell Bench Press, 12 Reps
Row Max Calories In 20 Pulls

Find a heavy 12 on the Dumbbell Bench, you can work up to a heavy set or start with something heavyish and stay there for all 3 sets. 

Post results to comments.

Arturo R on Kipping Pull-Ups

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What are some of your favorite movie fight scenes?

Reader Comments (34)

This one from IP Man is quite memorable. The movie is about Bruce Lee's mentor. In the fight, he fights 10 guys at once.


Note: The fight sequence contains a couple joints being pushed in not so friendly positions. I cringed a couple of times.

July 30, 2012 | Unregistered CommenterDavid Fung

C&J: I'll start with the positive, which is that DO said my jerks started looking better as the class progressed (more balanced between front and back leg, and a faster pop).

Of course, I was also muscling up the bar pretty much every time on the clean, no matter how much I was thinking about trying to get under the bar faster. Bleh. DO said I should practice tall squat cleans to work on that skill. I think I'll do that next week, regardless of what the prescribed type of clean is.

Loved the DB bench pressing! My rounds were: 25#/14 cal, 30#/14 cal, 35#/13 cal, with a soprano scream on the last couple of DB reps. Jeremy was, all, "You scream on DUMBBELL BENCH PRESS now?" Yes. Yes, I do, dammit.

July 30, 2012 | Unregistered CommenterStella

Also, Supple Leopard turned in another strong performance at pub quiz last night -- 3rd place. We are a lock for the playoffs! Shockingly, the Olympics didn't come up at ALL.

I think the coaches might find our near-sweep of the candy round to be slightly suspect, since candy is very not-Paleo. But I am fascinated by the idea of Peep-jousting, which came up on the quiz. (Apparently this is what happens when you stick a toothpick in each of two Peeps, then microwave them until one of them sticks the other with its toothpick.)

July 30, 2012 | Unregistered CommenterStella

There are so many. This is one, possibly the best.


July 30, 2012 | Unregistered CommenterFox

Would really like to check out the Oylimpic weightlifting today from 3:30-4:15 on MSBNC. I don't have cable, or a TV for that matter. Does anyone know any bars (or other places with TVs) that are showing this channel?


July 30, 2012 | Unregistered CommenterJake Z

After 11 weeks nursing a stress fracture on the left foot, I officially returned to group classes today, and it felt wonderful . . . well the cleans felt wonderful . . . the push press not so much. Huge thanks to David for creating a program for me these past 11 weeks that kept me off le stump, and kept up my conditioning (hello biceps, triceps). Thanks also to all the coaches for their spotting, guidance (especially those times I was scratching my head looking at a piece of equipment, i.e. GHD, and wondering what the hell David wanted me to do on it), and for always giving me valuable rack space (BTW: safety bar - best invention EVER) in the ever increasingly large 6 a.m. classes. Thanks also to Dr. Jason Fidler for treating le stump and everything else that was overcompensating for le stump. His treatments and recommended exercises definitely helped with the range of motion in the foot and no doubt speeded up the recovery process. Finally, thanks to the entire CFSBK community for all your encouragement. I have enviously been watching all of your progress these past few weeks, and you all look great!!!! So many new faces!!

July 30, 2012 | Unregistered CommenterJoy

Any discussion about movie fight scenes is incomplete without mentiniong the fight scene in "they Live" http://www.youtube.com/watch?v=4-MVMbm6c0k

Other than that, I really like most of the fight scenes in Drunken Master

Joy, thanks for the kind words!

July 30, 2012 | Registered CommenterDavid Osorio

Also- if someone "provides" me with a cable login info I could stream some Olympic Games at the gym.

July 30, 2012 | Registered CommenterDavid Osorio

Piper and I shared the same hair stylist during that time, I think.

July 30, 2012 | Unregistered CommenterFox

Squat: 265x3x5
Press: 95x2x5, 11
Clean: 165x3x3

First day of the new cycle. Haven't lifted in a week, everything felt slightly off. Squats felt ok went down because of the layoff so weight was fine. Reworking the press with some new numbers. the rep out at 11 was probably the most painful thing I've done in awhile. Cleaning after a press rep out was not fun either, sheesh.

This is the last cycle before I take a break. I've gotten my strength back up to a a decent level. Goals are to stay injury free, get my 5rm squat over 300, deadlift over 325 and upper body lifts into the non-embarrassing realm. Bodyweight is stuck at 190 and it's not gonna get any better because i'm frankly tired of eating. It's strictly force of will that makes me finish most meals these days, ugh. Even my moms cooking is a struggle.

A few fight scenes that pop into mind are
Bloodsport final fight: http://www.youtube.com/watch?v=k0YDuSLXcX8
Bourne vs desh: http://www.youtube.com/watch?v=uLt7lXDCHQ0
Rocky vs Cubber lang 1st fight" http://www.youtube.com/watch?v=kTbF5B1mlNw
ANY Tony jaa fight scene: http://www.youtube.com/watch?v=6eV8hc-6WvY

July 30, 2012 | Unregistered CommenterCaptain Adam Fuller

Back at 6am where I belong. C&J a hot mess, David was clearly holding back on telilng me what crap they were. Or just is a nice guy. Topped out at 125. I'm going to take a page from Stella's book and focus on technique for the rest of the cycle (unless it's over after next week, when we're away on vacay).
LOVED the accessory work. 40# DBs, 18/17/17 on the rows. Had some yelling on those last few strokes--reeeeeally wanted to get over 17 on the third piece. Grr.

July 30, 2012 | Unregistered CommenterCharlotte

8 a.m. c&js... worked up to 123. the cleans felt okay (though I'm still stuck in the bad habit of muscle cleaning unless I really think about it) but jerks were all of the place.

acc work: 35/40/45 DBs and 18/18/20 on the rows. liked this a lot.

July 30, 2012 | Unregistered Commenterkatie

Crossfit in action: I just finished up a trip to Algonquin Park, a giant national park up here in Canada. Paddling was much easier than my last trip there, five years ago - I went much faster and didn't tire out at all.

My WOD yesterday:

'Get Me The Hell Home'

For Time:
5 mile paddle, against the wind
1.5 mile portage with 50lb packback and 75lb canoe
10 mile paddle, also against the wind.

My time: 6ish hours.

July 30, 2012 | Unregistered CommenterMatt Katz

I liked the fight scenes in Crouching Tiger Hidden Dragon. Flying! Another unrealistic one I loved was the end of the first Matrix when Neo finally beats the baddies.

Oh, the training fight in the 1st Matrix when Neo just starting learning martial arts is awesome-- Fishburne actually uses mostly Tai Chi but moves fast. It's pretty cool looking.

+1 on the the Rocky 1 finale and any Kung Fu representing Drunken style. (Although my crane style will beat your drunken style any day David!)

I'm forgetting a ton.

July 30, 2012 | Registered CommenterRob Is

This counts as fight scene:

July 30, 2012 | Unregistered CommenterChris A.

O-Lifting just started on MSNBC (4:38 pm)

July 30, 2012 | Unregistered CommenterDan E


July 30, 2012 | Unregistered CommenterAndrew M.

Whahahah. The good thing for me is I actually LIKE wall balls.

That, and this will let my hands heal from my bad pull up technique.

July 30, 2012 | Registered CommenterSarah la Rosa


July 30, 2012 | Unregistered CommenterTal

Hey all- haven't been posting a ton since I've been working out mostly on my own in a self prescribed purgatory/punishment for my 3 months of slacking super hard and letting work overwhelm my training goals.

Dropped into a big noon group class and hit some cleans, then did yesterday's Ladder Fran. Did in in 5:23 and it felt pretty good- it was nice moving the 95# bar after heavier cleans, and all of the movements felt pretty smooth. My motor was most of the way there- a bit of sputtering and stalling, but overall pretty ok.

The reason for my post: Wanted to say a big thanks to Rickke and David for coaching/cajoling/cheering me through. Rickke graciously cut his WOD short to help and David wandered over when he saw me warming up. Having their encouragement was really great and kept me from zoning out or taking crazy long rests (which I am really good at.) Working out alone you sometimes forget how special and helpful having some friends pat you on the back/kick you in the ass can be. Thanks guys, really made my day.

Best fight scene ever is Viggo vs. Russian Mob Dudes in Eastern Promises. Ever.

July 30, 2012 | Unregistered CommenterNoah

Agree with DO's selection from They Live. Personally, because I am a nerd, Return of the Jedi Luke v Darth is my pick. But for true crazypants fighting? Old Boy wins hands down. Two key words: hammer and hallway. Zoinks!

Joy! What a perfect day it was for me to pick you up and wiggle you about! Hooray and congratulations on ze fut being greenlit for go go go!

Aces morning, thanks Fox for the hand adjustment tip to transition from power clean to the push jerk, things rolled swell after that. Right shoulder was bugging again today but all in all things felt pretty good. Thanks DO for the knee adjustment as well. Truly enjoyed this morning from start to finish. Stella's banshee shriek was the best.

Supple Leopard brought out some serious brain brawn last night! An exceptionally fun evening, strangely reminiscent of 7am Fridays with Nick. Dueling Peeps! Explosive candies! Killer Kinder Eggs! I still say we took that round downtown.

And finally, oh so very pleased that Ready Player One was chosen for the August book club. It's so awesome guys, I hope you enjoy and looking forward to The Discussion!

July 30, 2012 | Unregistered CommenterJules

No love for the bar fight scene in Kickboxer?


This is JCVD at his very best.

July 30, 2012 | Unregistered CommenterMike J

Did 5s across instead of a rep out, all sorts of wickedness going on in my hip flexors

210x5x2, 10

Still feels like I'm lifting underwater. Lethargic.

July 30, 2012 | Unregistered CommenterJeremy

clean and jerks: 45x5, 95x2, 125x2, 145x2, 155x1
Felt ok... heavy on the cleans. Split jerk much better than push jerk.

Acc WOD:
R1 - 40#, 26; R2 - 45#, 26; R3 - 50#, 27
Pretty consistent on the pulls. Really wanted to get 28 on the last one but...

Softball practice!

July 30, 2012 | Unregistered CommenterDMak


I'm going to try to do this WOD on my own tomorrow. What is rx'd rest btwn rounds, as it seems like an NFT WOD?

July 30, 2012 | Unregistered CommenterJoel W.

Joel - no rx'd rest. Classes went in teams of 2 and 3, so rested about 2-3x as long as a round. I would go 2-3 minutes if I were doing it solo.

July 30, 2012 | Unregistered CommenterFox

also this


I can post links!

July 30, 2012 | Unregistered CommenterFox

Josh Martinez for the win! I I can't wait to look at all of these, but I loved how Jet Li gave himself a bit of MWOD at 5:55. KStar would be proud.

The opening scene of Hard Boiled starring Chow Yun Fat is one of the greatest bullet festivals of all time. I know that fighting with guns isn't quite the point of this maybe, but it's John Woo doin'.

July 30, 2012 | Unregistered CommenterTom

6am with DO.

More baby steps on the C&J. Despite how poor the form on these is, I like doing them and am looking forward to more work on them in the future. Did feel good enough to jump 10 lbs from last week.

45x5, 75x5, 95x5, 115x5. Basically one rep on the minute after the warmup set at 45. Worked on getting my head through the window, front foot position, and speed on the clean. Enough for a lifetime right there....

WOD was nowhere near as torturous as its big brother last week.

40lbs, 21 cal
50lbs, 21 cal
50lbs (tough), 21 cal

Kept the stroke rating in the high 20s, pulls were consistently between 1:30 and 1:35. Probably could've pushed it a bit harder in hindsight.

July 30, 2012 | Registered CommenterRyan

Crap, forgot the link for the "hammer-time" scene from Old Boy. Please note that this entire sequence was done in one take. Trivia Note: Spike Lee is remaking with Josh Brolin and promised to be faithful to the original. Even down to the octopus scene.


July 30, 2012 | Unregistered CommenterJules

C&J: worked up to 145x2x3 and then 150x2. 150 was sloppy. Back down to work at 145 next week. Very surprised how much of a difference five pounds makes - maybe just fatigue.

WOD at 50#, 23kcal; 55#, 21kcal; 60#x10 55#x2, 19kcal.

July 30, 2012 | Registered CommenterDoug Jones

7pm class, worked up to 125 on the clean-and-two-jerks, felt heavy but got a few good sets out. Help on the clean from Laurel and David to pull more efficiently and get elbows up faster saved my flagging wrists again in the later sets.

50# on the DB Bench, felt easy for the first 2 sets but those last 3-4 reps on the last set were burners. 17,16,16 calories on the rows, I think i need some technique work on the erg?

July 30, 2012 | Registered CommenterTodd Cavallo

skills/warmups with 33# bar
WU: 63x3, 73x3, 78x3, 83x2 and work got up to 93x2. pretty sure that's a PR.
started with hang cleans, then Margie recommended I pull from the floor, so I did on the last 2-3 sets. feels great. just need more speed under the bar in the clean; elbows end up low.

DB: 15, 15, 20. heavier actually felt better, since it was easier to stabilize.
cal: 18, 17, 17. fun!

bonus work...
3 rounds of 4 kipping pull-ups. got 5 on the last round.

post-class softball practice was great!

July 30, 2012 | Unregistered CommenterWhit

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