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Clean and Jerk

Performance: 1 High Hang Clean + 2 Push Jerk

Fitness: 1 High Hang Power Clean + Front Squat + 1 Push Jerk

Take 15 minutes to work up to a heavy single on this complex.

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CJ e6/6

4 Intervals, each for time of:
Row 500m

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Jude G gets set up to Squat

  • Did you pick up your first Fish Share yesterday? Check out Michele K's blog The Daily Paleo to see some cooking suggestions for your fresh Fluke.
  • CFSBKer Andy Milk's new indie electronic band will be playing this Friday at 9pm at the Rock Shop. Details here.
  • Got plans this Saturday night? The Brooklyn Community Foundation is organizing the Brooklyn Get Down being hosted right here at CFSBK. All ticket sales will go to help them reach their 2014 initiatives and support local non-profits trying to make Brooklyn a better, more equal place to live.

CFSBK Softball Team...take 2?

This year marks the 3rd season for our CFSBK softball team, Las Calaveras.  And, rumor has it that there are others out there that are interested in playing.  While our current team has a full roster, we wanted to gauge interest in possibly forming a 2nd team.  The team would need 15-16 co-ed members, including a team coach/captain, as part of the YMCA Adult Co-ed League. Games are usually held once a week around 6:15pm at the Red Hook fields.  A small league fee of $40-50pp will be expected to participate for the season. ALL levels are welcome.  If you are interested, please email Jess at info(at)crossfitsouthbrooklyn(

dot)com with "Softball" in the subject line.  The season is right around the corner and the League coordinator is looking to finalize the schedule so reach out ASAP if you're interested.
Irving Hernandez scores 396 reps on 14.2

Reader Comments (31)

6am with Hess and DO

High hang clean and two push jerks: 95, 135, 155, 155, 165, 165
Last complex, like last week, was my best, and felt easy by comparison. With more time I could have gone heavier I think.

Rowing WOD: 1:31, 1:45, then stopped because of a growing tension headache that started after the first round. This may have been due to bad posture on the first 500k: collapsing on the recovery and head down at the catch. Similar issue with letting my head get forward/down on double unders, which makes sense. Anyway this was hard. Fun to see the looks on all our faces after this one! Need to get back to rowing.

March 13, 2014 | Unregistered CommenterAlex C

6am. Clean&jerk complex: 95, 135, 155, 175, 185. Cleans felt good throughout. I like working the high hang. Last 2 jerks were sloppy. Rows: 1:29.5, 1:31.8, 1:42.5, 1:41.8. Quads were on fire after the second piece. Now they are swole. That hurt.

March 13, 2014 | Unregistered CommenterPeter

7 AM with Jessorio.

Worked to 108 on the C&J complex. I was surprised to be able to get that high given that I routinely stall out on any clean above 113, and this was from the high hang. Actually managed to get under the bar with a decent amount of speed.

DO said to go to a dark place for the row. I think it took me at least half an hour after the last one to get OUT of the dark place. You know what would have been good right after that? Sedan chair service back to my apartment. Best 1:50.something, worst 2:02.1 (I think).

March 13, 2014 | Unregistered CommenterStella

6am with Jess and DO. Worked up to 98# on the C&J. DO gave me a good cue to move my arms/hands faster. I ended up awkwardly pressing some of these out, so some more work to do there.

Did two rounds on the erg around 1:46/1:48 and then tried to go for round 3 but my legs had no more juice. Cash out was trying to fight the wind on my bike ride home. Felt like I was barely moving out there.

March 13, 2014 | Unregistered CommenterLinda

7am, w/ Jess & DO

Worked up to 135 on the C+PJ, 145F, then again 145 clean was fine, Jerk wasnt there. I had a slow motion moment seeing the bar go half way up and then straight back down towards my head. My life flashed before my eyes, they were mostly images of me eating pizza.
Row, 1:44:1 to 1:47:1, this was not easy, forearms were smoked, quads were gone... at this point its easier to enumerate the muscles that aren't swole.
Great workout. Thanks Jess for the pointers.

March 13, 2014 | Unregistered CommenterPigeon

7am with David and Jess.
Worked up to #155 on the complex. The high-hang cleans felt great but I’m still working on my push jerks. Need to be more aggressive and really get under the bar. Squatting at 7:30 last night didn’t helped me to get the bar to move faster on its way up.
The rowing was terrible, 1:38-1:49. I’m afraid of the dark.

March 13, 2014 | Unregistered CommenterAnton

6am. HHC/FSQ/PJ worked up to 88#.
cleans went well, tho definitely harder than from the floor. push jerks were good until my last - didn't feel balanced, david pointed out i was too upright. Row, 2:14/2:12/2:17/2:17, I hope this rowing business gets easier.

March 13, 2014 | Unregistered CommenterLauren S

Been meaning to post this for a few days:

Would anyone be interested in splitting a veggie CSA share this summer? I love the quality of the veg, but it's hard for me to commit to making it in on time for pickup every single week (damn advertising industry!). Ideally, I'd like to pair with someone who is NOT doing the meat/fish CSA so that I could take the even weeks and pick up meat/fish/veggies all at the same time on the second week of the month. The half-share price is $325 and I think it's May to November but Michele please correct me if I'm wrong.

If interested, email me -- stellavision, gmail.

March 13, 2014 | Unregistered CommenterStella

Coaches: I mean this as a genuine question, not in a snarky way. What's the theory behind doing 2 jerks in the complex instead of 1? Just judging by the fact that I have a hard time cycling push presses, I anticipate that I will need to go much lighter than usual (which is fine). Although I guess it will already be lighter because it's a high hang power clean. But is that why - to work at submaximal weight? Or maybe to get more OH work in?

I want to keep working on the Olympic lifts on my own, but I don't really "get it" or know where to start. I've been doing light reps OTM just for practice. Just wondering where complexes like today's fit into everything.

March 13, 2014 | Unregistered CommenterKMo

KMo (Great Question!)- The High Hang is a position that minimizes upward momentum on the bar, the goal there is to ACTIVELY PULL UNDER with a strong third pull. It's very tempting to move towards a mid-hang position, as evidenced by classes so far today...There should be ZERO forward lean of the torso in the high hang.

In addition to simply adding more volume, the Jerk Double is there to develop the ability to re-rack a heavy-ish bar from overhead for multiple reps. The proper technique is to guide the bar sort of in free fall to the front rack with the fingers more open and the elbows high and let the knees and hips absorb the load. Many people want to hang tight onto the bar and bring it down with control more like a press, this is incorrect.

March 13, 2014 | Unregistered CommenterFox

6am with David O and Jess. Got up to a 120 Clean and Jerk. My push jerk is still kind of a mess... more of a push-press/thruster. On row fastest was 1:48 and slowest 1:55. I was still sore from 8:30pm class of squats and wall balls. Nolan was a great partner.

6am workout with the crew, DO & JF.

Clean and Jerk complex today, 95, 135, 155, 185, 195. I like working from the high hang since its a good forcing function to get low fast, something I always struggle with on heavy cleans.

Only did 2 of the 4 rows since it got late and I had an 8am conf call. Plus I hate rowing, so that worked out well. :) Did 1:41 and 1:46. My legs were on fire after the second one and my run home was not pretty.

Looking forward to seeing what pops for 14.3!

March 13, 2014 | Unregistered CommenterMichael A.

Thanks, Fox!! I could definitely use the practice re-racking a heav-ish barbell. Blerg. I already can feel my midine overextending.

March 13, 2014 | Unregistered CommenterKMo

7am w/ Jess and David
David, the new piece of equipment was very nice. It felt like butter in my hands. Unfortunately, I just wasn't really present this morning. This was evident when Fox called me out for dumping the bar after only 1 jerk. Also, only completed 3 out of the 4 rows.

Next time, I will be more comfortable letting up on intensity to complete the prescribed work when not feeling it.

March 13, 2014 | Unregistered CommenterBK

Thanks for the explaining the thought process behind the programming Fox, and for the comment about re-racking from overhead when cycling push presses. I've definitely been holding on too tight and pulling it down rather than just guiding it down. Will work on this going forward.

7AM with DO and Jess. I felt like something clicked in my head when DO was explaining how we should be actively pulling ourselves under the bar. However, in practice, it wasn't so easy. Can't get the body to replicate how I see it moving in my head. Worked up to 115 with squat cleans taking some queues from DO (thanks). Took a few to find my balance as it was the first time trying out squat cleans, but overall the C+J movement is getting a lot more comfortable than where I started 6 weeks ago.
Rows are rows...4 rounds between 1:45 and 1:51. My forearms were really burning after the 3rd set...

March 13, 2014 | Registered CommenterNeil

Did Wednesday's and Thursday's workouts about 12 hours apart, definitely not a usual occurrence for me. Last night, 110x4 on the rep out for the back squat, sharing the platform w/the lovely Lindsay and Carissa.

Today at 7AM, 80# on the fitness complex. Very hard for me to get that weight up cleanly but I'm definitely better at it than I was last time I tried it about a month ago. Thanks Jess for always giving me helpful pointers on this very very fun lift.

During the row, I worked at my CRASH-B 2K race pace of 2:06, with the start and finish I clocked consistent times across the board: 2:01.6 for the first three and then I shaved off that last .6 in the last one.

Whew -- I had to nap it out after all of that (the joys of the freelance lifestyle). Then I was starving and remembered my fish share. Never seen a tilefish before, not what I was expecting at all (reminds me of monkfish). Roasted that baby with a sweet potato and some brussels sprouts. My dog started going apeshit as those are three of her favorite food groups (besides pizza). She laid down in front of the oven until all was roasted to perfection. That fish was S.O. G.O.O.D. (juniper agrees!)

March 13, 2014 | Unregistered CommenterAmanda Mc

Hey - anyone know of a good box in Santa Monica, CA? What about Orlando?

David - have you ever considered dedicating a part of the blog to house info on boxes in other cities?

While I'm here - 12pm with David. C+J at 155#, still working to get faster under the bar but felt great. Row's at 133.8, 140.2, 144.7, 141.3. Wish I could have kept all under 140, but gassed myself on the 133.8 PR.

March 13, 2014 | Unregistered CommenterBrandon B

Brandon B - Right in the middle of Orlando is one of my favorite boxes that I have ever dropped in at, CrossFit Kings Point. Very similar to CFSBK programming and really great coaches at least from the several times I have dropped in. Members were pretty cool and the space was great. I highly recommend them.

Here's a link:


They have two locations so I would think that no matter where you stay in Orlando one must be close.

I also dropped in at Crossfit Mousetrap which bills itself as the box closest to Disney and like Disney I felt it was a bit of a tourist trap. That being said I had a fine workout there just really preferred the coaches and vibe and space of Kings Point.

Hope that helps.

March 13, 2014 | Unregistered CommenterLuke J

Hi guys...had GREAT news from the doctor and I'm so excited I just had to share! He suspected I had a bilateral labral tear but when my MRI came back today it showed not to be the case! He also said there was no evidence of a signifcant rotator cuff tear, just alot of inflammation. So if I stick to my rehab program I should be back to business by late spring/early summer! Happy happy day : )

March 13, 2014 | Unregistered CommenterKatie Harpz

Yeah, Harpz!

March 13, 2014 | Unregistered CommenterFox

Is the open announcement going to be up on the projector tonight? I had an early meeting this morning and couldn't make 6am... I'm debating whether to Clean & Jerk tonight at 7:30 or tomorrow at 6am.

If the open announcement is going to be on, I think that makes my decision for me!

March 13, 2014 | Unregistered CommenterBrad D

12pm class with DO:
Performance Complex: 1 High Hang Clean + 2 Push Jerks
35kg, 40kg, 45kg, 50kg, 55kg, 60kg (132#)
-all felt really good. I'm much better at any type of hang cleans for some reason. David also pointed that I was dipping a little to low for my jerk.
-I really dislike re-racking the bar but Fox made a good point as to why we train it. I'm definitely the type that brings it down too slow and that's what makes it so grindy on my shoulder. Need to get comfortable with my body receiving the bar.

4x500 rows:
-I hated EVERY second of this. Really wanted to come up with an excuse to leave but Rachel was a great partner and I knew I couldn't leave her. My quads are definitely mad at me though.

Also, Harpz that's great news! Can't wait to have you back in on the reg.

March 13, 2014 | Unregistered Commenterlady fox

Haha, that 14.2 video was great to wake up to. "What is even happening," he thinks, before going back to sleep.

Strained my hamstring "somehow," really felt it Monday and Tuesday but pretty much better today! Should be in for 14.3 on Saturday, my new goal is to score at least 10% of the #1. Anyway I did some DIY workouts Monday and today to avoid my strained leg and ended up PRing my overhead press with 100x5x3! Then I did a lot of dips and strict pull ups and now my arms are swole. Looking forward to Saturday!

March 13, 2014 | Unregistered Commenterdave p


We had lost the adapter for the Ipad for the big screen but I just found it! We will be streaming the announcement tonight

March 13, 2014 | Registered CommenterDavid Osorio

Also- great idea, Brandon

March 13, 2014 | Registered CommenterDavid Osorio

@DO, @Brandon - in a similar vein, ever given a thought to a link for businesses our members have? (I don't have one myself, so no conflicts here...).

I remember looking for a gym in Florida once, and they had a link to members who were photographers, accountants, etc.... Not sure if that would really work, but I liked the idea a lot. I'd rather hire a (noun) who is a CFSBK'er if I could.

And one for the proposed new page - Core Crossfit in Phoenix - Noah sent me there, and I had a very positive experience. Good peeps. In fact, one of their coaches has a daughter named Brooklyn, so I gave him my black sea tee...

March 13, 2014 | Unregistered CommenterTom

Great news Katie!

Snatch+High Hang Snatch


**I slaughtered these today. One of those days when the weight just feels light! I also just started drinking C4(a pre workout deal) and had a shot of espresso...maybe that helped!

Snatch DL w/pause below the knee

Some pushups and ABZZ

March 13, 2014 | Unregistered CommenterJakeL

Super weird request for the SBK community:

It seems that terrible customer service from the site I used, coupled with the winter storm that hit much of the county this week, has wrought havoc on UPS' delivery of my weightlifting suit just in time for my meet.

Seeing if anyone has a suit/leads on someone who does or a place I can get one in person. I can pick it up at the gym this weekend (meet is Sunday) and return it very well-laundered next week. (I'm 6'3" for the record, but desperate, so I guess anything goes...)

ryanmjoyce (at) gmail

March 13, 2014 | Registered CommenterRyan

4:30 with The Great David
98lbs on the high hang clean and push jerk .So happy I was able to do this much knowing how difficult this was for me a couple of weeks ago.
WOD paired up with the awesome Lauren B on the row.She was an amazing motivator .Thanks girl!!!

March 13, 2014 | Unregistered CommenterNancy

David, you are an impeccable coach.. even on 2 hours of sleep.

I don't have a fluid high hang clean so didn't push the weight too hard. Focused on position and speed. I need to work on not being afraid to get low under the bar.
Worked up to 63#.

The rowing killed me but in an incredible way. I gave it everything ..

Fastest was 153.7 and slowest was 202.8.

Jess was an excellent partner to have.. She made me keep moving ... *high five*

March 13, 2014 | Unregistered CommenterRachel F.

Snuck in some squatting today between class and coaching. 255x10x2. This puts me in theoretical (whoa, groovy) PR territory, and that was a low bar PR- today was high bar squatting. I had been sitting and writing since 10am today, so I was a little worried about the squats, and they didn't feel especially bouncy, but they moved well. I guess this means my relative strength numbers are back in pre injury scare territory. Just in time for 14.3! Which means:

No excuses.


March 13, 2014 | Unregistered CommenterNoah

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