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Clean and Jerk

EMOM 8 Minutes:
1 Power Clean and Push Jerk at about 80-85% 1RM

AMRAP 5 minutes:
Power Clean and Jerk 155/105

Scale to 75% of your EMOM weight if you can't do the Rx'd loads.

Post loads and then rx and reps to comments.
CJ e5/6

5 Rounds NFT of:
10 Push Ups or 5 Ring Dips
14 Goblet Lunges (7ea)
20 Hollow Rocks

Jeremiah takes on 14.1

  • Don't forget about our UFC screening starting this Saturday right after group classes and the Brooklyn Get Down dance party/event the following Saturday.
  • Don't forget that 14.2 will be announced tonight starting at 8:00pm! Stay tuned to the Games site for the live announcement.
  • CFSBK has pulling a double dip on CrossFit.com! Today our own Zach H is the mainsite picture and yesterday they posted the article about CRASH Bs including Coach Nick, Katie M and Sarah M! Go team!

Transitioning from the Look, Feel, Perform Better Challenge

The LFPB challenge ended a few weeks ago and many of you are still adjusting to finding a balance between the challenge parameters and allowing some more flexibility while still making progress with your goals. To start, take some time to honestly evaluate where you did well and where you failed. As we discussed in a previous post, you could learn a lot about yourself and the people you associate with by examining the time you made decisions that weren’t health supportive. One easy easy way to continue and improve success is to do more of what worked for you, whatever it was. You’ve already got that ball rolling so stay with it. Then you can begin to experiment with improving one or two things you had trouble with. Just as you wouldn’t expect to enter the gym and go from a 95 pound squat to a 365 pound squat in a few weeks, changing nutrition and lifestyle habits for the better will take some time. Be patient and start acting on one or two, and only one or two things. Recognize that you will only succeed with the way that is appropriate for you, not anyone else. Even if the person you share a squat rack with every Wednesday did “x” and had amazing, painless results, that does not mean that the same things will work in the same way for you. Below are a few considerations depending on which path you were on for the challenge.

Level 1 Eater (aka, traditional Paleo approach)
Did you do well eating better quality foods and have a few notable improvements? Great! If you’re still going in the right direction then simply keep at it. Remember, be patient. If you’ve stalled a bit then you should now start to work on some quantity control as well. If you are still trying to lose body fat then you can use a few time tested principles that don’t require a scale or a measuring cup.

  • Eat slowly. Many people are in the habit of eating on the go and it isn’t doing us any favors. Sit down, slow down, and chew your food. Have a meal time instead of a meal “for time”. You will digest your food better, getting more out of it, and likely eat less. An old school bulking tactic is to eat as fast as possible, before your body knows it’s full. Your satiety cues are more easily recognized when you eat slowly than when you’re in a feeding frenzy. When you eat more slowly it makes it easier to eat what we need instead of what we want.
  • Eat to 80% full. Slowing down will help tremendously with this. This can be the most important habit to work on to maintain a lean, healthy body. Don’t worry about being exact with it, you probably can’t anyway. When you think you might be full enough simply wait a minute or two before deciding whether or not you need more food. If the answer is no then you’re done, regardless of what’s on your plate. Pack it to go or toss it out. If the answer is yes then eat some more before asking yourself the same question again.
  • Eat protein with every meal and snack. Protein is the macronutrient that will help most with satiety and the one that helps with a sense of satiety the most. It’s the building block of your body. Eat some quality and protein at every meal and round it out with some produce and healthy fat.

Level 1 Eater (aka, traditional Paleo approach) and want to gain weight or stop losing?

  • Eat more at each meal, or add in a meal or snack. Simple, yes?
  • Add in some whole fat dairy post-training, particularly on lifting days.
  • Add more starch to your diet. Plantains, yucca, yams, root veg, and white potatoes (sans skin) are all good options.

Level 2 Eater (aka, The Zone)
Did you do well but started to freak out at the site of your scale? You can relax the weighing and measuring a bit and use the knowledge you gained over the last six weeks.

  • Use the internal scale you developed over the past six weeks. Eyeball portions and be honest about it.
  • Include all the macros (protein, carbohydrate, and fat) on your plate at each meal. Don’t be ok with letting a meal slide with no protein.
  • Do your best when eating out. If you’re solo dining then you might try ordering an app or two, they often are enough food for a meal. If you’re out with others then share plates, the extra plate charge isn’t a big deal. If you feel cheap for splitting meals (I know I do) then tip extra well. You’ll still save coin, and will be healthier for it. You could also simply be ok with taking food home or leaving it on the plate.

Level 2 Eater (aka, The Zone) and want to stop losing weight?

  • Add in more fat blocks. Start by doubling them. So, if you were eating 14 blocks each day try eating 14 blocks of protein and fat, and eating 28 fat blocks spread throughout the day
  • Add a post training recovery shake that you don’t count towards your blocks. About 25-30 grams of whey protein and 25-50 grams of dextrose for guys, or 15-20 grams whey and 20-30 grams of dextrose for gals will go a long way toward taking advantage of the post training anabolic window. This works best if your goal is to gain mass. *You could also have the whey protein with 1-3 bananas or 1-1.5 cups of grapes instead of the dextrose.
  • Add in some post training whole fat dairy. A pint of milk (or chocolate milk) can be great.

Keep in mind that healthy eating doesn’t mean perfect eating. Here is a great article from the folks over at Precision Nutrition on what what Healthy Eating really is, and what it isn’t.

Remember... Be nice to yourself!
Also, check out Coach Fox and a bunch of other CFSBKers on Business Insider in part two of their video series on CrossFit!

Reader Comments (29)

Brad D,

To respond to yesterday's question: I really liked Queen City Crossfit in Cincinnati when I visited.

March 6, 2014 | Unregistered CommenterJoel w

In regards to today's LFPB post, I have been a Level 1 Paleo Eater for the past several years and dropped from around 165lb to my current light ass of about 153. I noticed that once i began eating this way I was less hungry throughout the day and I didnt need to snack much. My 3 meals did the job and I attribute that to the quality of the foods and that my quality fats increased (avacado, olive oil, coconut oil, leaf lard). My issue now is that I cant seem to gain weight which i think would help increase strength, muscle growth, etc.

Would adding whole milk and/or protein shakes solve this issue?

March 6, 2014 | Unregistered CommenterRob F

What on God's green earth is leaf lard?

March 6, 2014 | Unregistered CommenterKate R

EMOTM @93#, then 36 reps at 73#. I think maybe I should have gone more than 75% of my EMOTM weight since I know that my clean 1RM doesn't really reflect my strength. (It reflects my lack of coordination!) Then again, since I have a strong suspicion 14.2 is going to be some kind of a C&J ladder, and I have to do it tomorrow morning, I'm okay with the fact that this was probably too light!

Really enjoyed the assistance work today. I had not tried ring dips before, and did them with a blue band, with some pointers from DO and Fox. I saw Val doing the goblet lunges with a 24kg KB, so I did too. Positive peer pressure at its finest.

Re: LFPB continuation, the super-awesome Charlie has started a FB support group for those of us who are doing Zone. I decided to give it a try since so many of the people who got great results during the challenge were Level 2-ers, and it's been really nice to be able to ask questions of the more experienced folks.

And finally (sorry for the novel), speaking of Charlie, you should all come to pub quiz on Sunday night! I ask the questions, Charlie makes the drinks, and it's a lovely nerdy hour and a half that has an excellent chance of ending in free drinks for your team. (I swear I don't give my friends the answers, but my friends often win because y'all just know how I think.) Sunday, 7 PM, 68 Jay St Bar in DUMBO, free to play. BE THERE!

March 6, 2014 | Unregistered CommenterStella

@Kate R Leaf Lard is the highest grade of pork fat lard. Farms and butchers usually carry it, some places will do mail order. Neutral flavor, not porky, and great to work with as it has a high smoke point. I use in pastries, old school style, and cook regularly with it.

March 6, 2014 | Unregistered CommenterNO

@NO, thanks! I Googled it (since asking questions you can Google is kind of passé these days...), but given the "leaf," I was suspicious of my findings.

March 6, 2014 | Unregistered CommenterKate R

the deadline for signing up for the Fish CSA is Sunday; full directions are now up!

If you want to receive fish on Wednesday (the first delivery), you should sign up on the Village Fishmonger site by this Sunday.

Full directions are now up on our "Join our CSA" page; scroll down to the bottom of the page for fish info. If you still have questions, feel free to email me: mignyc at gmail dot com!

March 6, 2014 | Unregistered Commentermichele

6am. EMOM clean and jerks: 175x1, 185x7. Cleans were not a problem. Jerks mostly felt good, though my shoulders were a little stiff today. Jess said my butt wasn't back far enough. AMRAP at 155: 26 reps. Was thinking 30 might be a possibility, but ran out of gas. That weight got heavy fast.

March 6, 2014 | Unregistered CommenterPeter

6am with D.O. and Jess

EMOTM work at 155# which is exactly 80% of my 1RM. Felt good and crisp throughout. I kind oif wish I went heavier on the AMRAP. I calculated 75% of my EMOTM weight which came to 115# and I think that was too light. Hit 31 reps. Would rather have pushed at 135# or Rx.

Looking forward to 14.2 which no doubt will be a AMRAP of Clean and Jerks.

March 6, 2014 | Unregistered CommenterMattyChm

6am. Don't know what my 1RM is on C&J since i missed last week. Went with 85# for EMOM: Cleans were a little sloppy in the beginning. David caught my bar path getting away from me and pulling too fast from the floor. I think I could have went heavier for on the minute work (had technique been together), which is exciting since the heaviest I have done previously was 78#. Very curious now what my 1RM will be. Technique got better for the AMRAP at 63# - 25 reps.
I didn't have any pain in my right lat & rotator cuff today, so happy.

March 6, 2014 | Unregistered CommenterLauren S

Made up Squat
Aimed to hit the same as my last 3 week and did. Still moving well.

Noon class
Felt great. Good push under on the jerks.

AMRAP @155
27 reps. Really thought I would have 30. I probably should have had a plan to get there. Cycled all the jerks out of the power position except for 2 where my timing was off a bit.

It's "great" to be back from the Dominican Republic, where it was 85 degrees each day.

March 6, 2014 | Unregistered CommenterFox


Hi, I had posted awhile ago and never heard anything back. I bought cookies from a little girl in January on a Saturday morning in the gym. I don't know her name or who her parents are. I didn't pay that day(which I was told was ok) but I want/need these cookies.

@LadyFox you were first on the list. Have you got yours? Do I have any chance of getting mine?

March 6, 2014 | Unregistered Commentercrystal

6am with Jess and DO

emotm clean-and-jerks: 165x8 The challenge here was mostly forcing myself to get down faster. Had some success on a few jerks, but many were high and I ended up pressing out. Cleans were no problem.

5 min amrap: 17 rx'ed @ #155
glad I went with the Rx in retrospect. This was really hard at the end of 5 minutes. I tried to keep a pace that allowed me to focus on dropping on each lift. I was only partly successful. There were a lot of press-outs in there.

March 6, 2014 | Unregistered CommenterAlex C

Someone has serious Girl Scout Cookie fix that needs attention ASAP....

March 6, 2014 | Unregistered CommenterThe Samoas

crystal i can hook you up

March 6, 2014 | Unregistered Commenteruzef

12pm with Lady Fox.
I have been backing off a little on Thursdays this cycle as I am not very confident with my C&J technique.
I started the EMOTM at 73#, did two there, moved up to 78# for 3 then 83# 3 and I think I pretty much got it!
AMRAP- 31 reps @ 73#. I must remember to be more aggressive for the jerk part, but I am happy as this was the weight at which I was working this cycle, so I know I have a LOT more in me :)
Then 3 rounds of the NFT work with 2 ring dips instead of 5, and yellow KB.
I really want to practice these ring dips more too. Sooo many things.....!

March 6, 2014 | Unregistered CommenterCharlie

185 for the EMOM - felt nice and crisp.

AMRAP was way harder than I thought it would be. I figured that I'd be well over 30, but by the end I was happy to end up at 30 even. Turns out 155 is heavier than 135.

March 6, 2014 | Unregistered CommenterDan L

4:30 with David
worked up to 100lbs on clean and jerk
EMOM started at 95LBS then bailed the bar behind me after the jerk on round 3 so went down to 85lbs
5min AMRAP at 75lbs for 32 reps this felt pretty good!

March 6, 2014 | Unregistered CommenterNancy

Fox, I see what you are doing. You mixed it up on us. You programmed FSQ and pull ups on Wednesday to throw us off. Tricky.

March 6, 2014 | Unregistered CommenterBK

I really hope there will be alternate programming on Saturday for those of us who are not participating in the Open!

March 6, 2014 | Unregistered CommenterAmy

6:30 with David and Arturo, my first Thursday this cycle... For some reason David wouldn't let me sandbag this, so I ended the emotm at 145 (not too hard) and did the AMRAP at 125. 23 reps, definitely hard! Only hit myself in the face once. I feel like even if I have some strength for singles or doubles now, high rep weightlifting is a work in progress.

Fun to work on ring dips in the nft part, reverse lunges @ 2 pood were rough.

March 6, 2014 | Unregistered Commenterdave p

Thanks Joel! That's one she knows about, and is convenient to her apartment, so hopefully it'll just be a gentle nudge.

14.2 is going to be rough, but I'm excited to see how those 500m 1min rest interval rows from crash b programming translate. Seems like a similar work to rest... And probably pain ratio.

March 6, 2014 | Unregistered CommenterBrad D

If I'm registered for the Open but can't do C2B pull-ups, how does that work? I know I can modify for class, but do I just not enter my score online? Apologies if this has been answered somewhere previously. Again, tried to Google...

March 6, 2014 | Unregistered CommenterKate R

4:30pm class:
EMOTM work at 123#
-calculations would have put me closer to 133 but considering this is my first workout of any kind since last Thursday's 14.1, I was fine going a little light.

AMRAP-32 reps rx'd
-bailed each one but tried to quickly get back on the bar. was able to drive straight from the power position into the jerk for all but 2. Actually surprised myself a little on that but in a good way.
-also, i actually jerked all (but one) of the reps instead of push pressing like I normally do! That's big for me.

Skipped the accessory work to get some squatting in.
(45x5, 95x5, 135x4, 185x2) 215x3, 215x1
-tried to continue where I left off with my linear progression but it's no surprise that laying on a beach, drinking sugary drinks and no workouts, made me feel a little weak.
-after the first set, my goal was to finish get in a 3x3 but my left foot started cramping bad during set 2 so I just called it there.

March 6, 2014 | Unregistered Commenterlady fox

Noon class...
EMOM 145
Dropped to 75 for the 5 min. (Which was 75%) but too light. 45 reps.
3 rounds of the cash out with 24kg.

My legs are in such a world of pain I don't know how I'm going to do the open.

March 6, 2014 | Unregistered CommenterKeith W


You will take 10 OHS as your score. You'll have a scorer judge those, and they can mark at is official and then you can keep doing the WOD modified after that. Alternatively, go to open gym get a judge and do 10 OHS and get a score, and then just do the WOD w/o an official scorer.

(Don't mean to speak for management, but that's how i remember it in the past)

March 6, 2014 | Unregistered CommenterJoel w

Well that is going to be a short wod for me.

March 6, 2014 | Unregistered CommenterMrav

12pm class. Partnered with Candy on...
- EMOTM for 8 min -- 108# (first round did 2 at 98#...because I wasn't listening very well)
- 5 min AMRAP -- 31 at 95#, or, Grace in 4:51 - Thanks Jess for suggesting this approach.
3 Rnds: Ring dips (3,2,2), 14 goblet lunges (16 kg), 20 hollow rocks
Thanks Chris for your tips and encouragement on various components.

Followed class with snatching and hand-stand push-ups. A whole lot of my favorite things today.

March 6, 2014 | Unregistered CommenterLauren

7:30PM group class tonight

EMOTM 8min... worked at 93#, which felt like a good challenge but easy enough to stay technically proficient and clean. Focus on waiting for the second pull in the clean. Then, focused on keeping the bar super close and not letting it get out in front at all on the jerk.

5 min AMRAP: 32 reps @ 73#
Didn't feel like I had a lot of push or go tonight on this. Pretty hungry at the end of a long day. That being said, I focused on all the same skill work as above, which felt great. Grazed my chin on a couple reps.

NFT work... about 3 rounds plus some extra dips. Tried an unassisted ring dip, but just isn't happening yet. Did first round of 5 with blue band on rings, then moved to the dip bar for the rest. Focused on ext rotation and not caving into fronts of shoulders. FUN! MORE!

oooooooh boy C2B pull-ups, here we go 14.2! it's been a while. thinking strong thoughts for saturday and hoping I can make it through a round.

March 6, 2014 | Unregistered CommenterWhit H

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