« "Cindy" | Main | Rest Day »

Clean and Jerk | Front Squat 

Fitness: Halting Clean Deadlift + Clean + Jerk
Focus on having your weight over your mid foot at the mid hang position. If you have a hard time organizing the pull off the floor, perform the clean from the mid hang, after the clean halting deadlift. 

PerformanceHang (knee) Clean and Jerk (1+1) 1-1-1 then 80%x1x3
Work up to a heavy single on today's complex of a clean from the hang plus a jerk. Then back off to 80% for 3 singles.

Front Squat

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's weight. 

Performance: 75% x 6 x 5
Rest less than two minutes between sets. 

Post loads to comments.

Optional Cashout: Fartlek Mile

The Littlest CrossFitter

Adopt a Dog at CFSBK This Saturday!

Have a home for a furry, four-legged creature? CFSBK is partnering with WaggyTail Rescue to bring some dogs in need of adoption straight to our door on Saturday, June 28 from 10am-1pm. Waggy Tail is a not-for-profit group run by tireless and dedicated volunterrs (including our own Robyn O.) whose goal is to rescue, rehabilitate and place dogs in loving, permanent homes.   

More about WaggyTail and their adoption process...
Waggytail Rescue was born out of the desire and passion of dog lovers who want to help the "unwanted" and abandoned animals of New York City. Most of the dogs we rescue are the ones that the city shelters don't have the time or resources to rehabilitate, so that's where we come in!

Basically, people pick a dog, fill out an application, and WaggyTail checks their references, etc. which is then followed by a meeting with the dog to make sure it is a good fit! See more HERE.

A Chiseled Bodybuilder, Frail Clients and a Fitness Story for the Ages New York Times
Single-tasking Is the New Multitasking The Atlantic
Stepping Out: Living the Fitbit Life The New Yorker
7 Places for Bugs: A Guide to Eating Actual Grubs Grub Street

Reader Comments (32)

6am with McDowell and Ro

Clean & Jerk
It always feels like a more solid movement coming from the hang as opposed to the floor. Something about that pause allows me to tighten up everything and make the lift more crisp. Hit 175# twice and I know I could have gone higher but played it conservative because I wanted to dial in the foot work which has gotten away from me a bit.

Front Squat
Five sets of six at 175#. Front Squats have been very comfortable the last two cycles. Must be all of that time under the bar.

Skipped out on the fartlek mile due to an unfortunate pinkie toe stubbing late last night.

June 25, 2014 | Unregistered CommenterMattyChm

6am with the crew on a super humid day. Thanks to McD and Ro for keeping the peace.

Partnered with Josh on the C&J. Hit 195# as my heavy single, then dropped down to 145# for the rep out. Overall movement felt good today; I did some rowing to warm up my shoulders and that felt like it helped with overhead mobility.

Front squats went well too. Did 210# for the 6x5. I like that rep scheme infinitely better than the 8x4.

Did 2/3 of the fartlek mile with Josh and had to bounce to make an early meeting.

June 25, 2014 | Unregistered CommenterMichael A.

6:30 am Strength Cycle A

45 5
70 5
90 3
105 1
117.5 5 x 3
This is the heaviest set I've done so far, even when I was in group class. The weight was heavy but I felt myself moving pretty quickly. Breathing was better than Monday I but still got a little light headed between lifts. Now if I could only get fear factor under control.

Bench Press
45 5
65 5
70 5 x 3
Felt solid with room to grow

43 3
53 3
43 3 x 2
Hot mess. I've heard it over and over again. Deadlift, mid hand, shrug-scarecrow, get under the bar, explode at the hips. And yet the end result is anything but...

PS: Awesome work

June 25, 2014 | Unregistered CommenterMichelle B.

SC W5 D2

WU: 45x5, 135x4, 185x3, 225x1
WW: 230x5x3, Felt strong, but a few of them were a little shallow, but thats an easy fix after a cue from Jeremy.

WU: 45x5, 95x5, 135x5
WW: 145x5x3, Last one of the last set felt heavy, but moved up alright. Tried a belt on for shits and giggles. Meh.

Power Cleans:
WU: 95x3, 115x3
WW: 145x3x3, Last round got a little heavy, but we were rushing through them because we were lates.

There's a big ass fan in a box, that is not cooling off anyone's ass as of yet.

June 25, 2014 | Unregistered CommenterPigeon

Asta will be running the egg and veg CSA today, so look for her when you are ready to pick up. Eggs for sale for $6; please bring small bills :)

June 25, 2014 | Unregistered CommenterMichele

I am so excited to bring some adorable pups in need of homes to CFSBK this weekend! Thanks so much for the opportunity, guys!

If you are thinking about adopting, pls take a look at the dogs we have available on the link above. If you email me directly at robyn.a.obrien at gmail.com I can make sure to bring along dogs that people are interested in for meet and greets.

Also, if you have ever thought about becoming a foster, this would be a great time to stop by and ask any questions you might have and fill out an application. Our rescue does not have a shelter, we are a network of foster homes. So the more fosters we have, the more animals we can save!

I think i am going to have one or two adorable lab mix and chiahuahua/ beagle puppies! Everyone loves puppies kisses, right?!?!?!!!

June 25, 2014 | Unregistered CommenterRobyn O

Sweaty 10am class

Hang (knee) Clean + Jerk
Purposely not going ME on clean and jerk this cycle yet. 220 is just over 90% for me, and it all felt good today. I think I lift better in the heat and humidity provided that I'm well hydrated and fed.

Happy to make all of these. I still hate front squats.

June 25, 2014 | Unregistered CommenterFox

8 AM with Arturo. Fitness track. Up to 145# on clean and jerk. I need to start heavier or jump in bigger increments, because I definitely had more in the tank. 165#x5x3 front squat. I was hoping to hit my body weight (180#) on both of these this cycle but may miss that goal at this rate. I'm ok with that since I've been so focused on technique and it feels like it's starting to come together there. Thanks coaches.

I'm visiting family next week and need some bodyweight/travel workouts that will align with our programming cycle as much as possible. Any go-to/vetted sources/sites for this? The internets yield way too much information in this regard. Thanks in advance!

June 25, 2014 | Unregistered CommenterHenry


I would choose 2 gymnastics movements to work on in regards to strength. For example strict chins, HSPUs or even push-ups if those are challenging for you. Make an "A" and "B" day with a warm-up, then strength/skill work followed by some assistance or a WOD. For example

Genreral movement prep
you can also jog or do some basic calisthenics

Strict Chin-Ups

3 Rounds of:
Run 800m
25 Burpees

Genreral movement prep
you can also jog or do some basic calisthenics

Handstand Push-Up
Find the range of motion you're able to press out from and then do
10 sets of 1 rep at that range of motion.

10-1 reps of
toes to bars
Box Jumps (use a bench or something)

Mix up the conditioning and look around for ideas, as you noted there are ample body weight WODs online. Alternate the strength bias every time you train. Try to increase the reps or difficulty a little each time.

GymnasticsWOD.com and CrossFitgymnastics.com both have lots of progressions and ideas for the strength skill as well as conditioning with primarily body weight. good luck

June 25, 2014 | Registered CommenterDavid Osorio

I also second Robyn's sentiments about the adoption fair. Starting this Saturday I'll be fostering two adorable Dachshunds if anyone is interested. I already stopped someone on the street who was walking two of them to see if they needed more and she gave me her number noting that she might be interested!

My plan is to NOT fall in love with them.

June 25, 2014 | Registered CommenterDavid Osorio

I've got $50 that says David falls in love with those 2 dogs and makes them family.

June 25, 2014 | Unregistered CommenterFox

6am. In SF week and missing the goodness of CFSBK. Lalanne Fitness:

Press 5-5-3-3-1-1-1
Lynne (5 rounds max bodyweight bench, max pull-ups, rest as needed)

Press: 125x5, 145x5, 155x3, 165x3, 175x1, 185x1, 195x1
Lynne (@ 195#): 38 bench, 70 pull-ups

Press felt heavy, but the weight kept moving. Lynne left my forearms fried.

June 25, 2014 | Unregistered CommenterPeter

6am with McD and Ro

C&J: hit 195 in a really ugly way a couple of times, and then failed the jerk on a last attempt. My warmup reps were much better. I need to focus on consistency as the weight gets heavier, and not psyching myself out so much.

Front Squats: 190 x 5 x 3
Everything moved pretty well, looking forward to 195 next week.

Fartlek mile for cash-out.

June 25, 2014 | Unregistered CommenterAlex C

Thank you @david, that's exactly the guidance I was looking for.

June 25, 2014 | Unregistered CommenterHenry


C&J Complex (Fitness) - worked up to 128#...trying to keep weight relatively light to focus on jerk technique which is not awesome

3x5 FS - 120# across...felt like I need to put more weight on the bar next week

Skipped Fartlek run today.

June 25, 2014 | Unregistered CommenterCourtney S

12pm with Tur (Ro) & McDowell

Wednesdays are my absolute FAVORITE, because...
1). I love Clean and Jerks (92#)
2). I love Front Squats (Fitness LP @ 110#)
3). The cash-out is optional...which is often code for, DELETE (although I do try to do it when I have time, and if I like what's on the menu, let's be real). You could say I sorted hated the idea of a fartleck run, so I did not participate. The world didn't end and I am happy.

My C&Js kicked ASS! Get ready for this...I DOUBLE PR'd them! Hit 90# twice then 92# twice, all because of Tur - woot! If it weren't for him, I wouldn't have pushed myself. I am so proud! With that said, I need to get under the bar QUICKER to perfect my technique and continue to lift heavier, more boss weight.

You might hate me for saying this, but I actually LOVE front squatting! They move really well for me. I jumped 12# this week! (went from 98#-110#) I was partnered with Courtney (sp?) who is literally amazing at everything. She made 120# look like 10# (I am jealous). But, it was really motivating to work with her! This weight felt good - it's starting to get pretty challenging, but I am still moving smoothly and maintaining nice (from what I can feel) technique. Want to try to add 5# next week!

June 25, 2014 | Unregistered CommenterLaura a.k.a Dubie

What Fox said (minus the cash part).

June 25, 2014 | Unregistered CommenterKate R

I am very, very close to fostering one of the lab mix pups. Just need to get Saturday night off. Argh! Excited!!

Strength Cycle W5 D1

45 x 10
95 x 5
135 x 4
195 x 1
207.5 x 5 x 2
207.5 x 4

Ugh. I did not attempt the last rep in the last set because it didn't feel right. I need to figure out how to not think when I am squatting. During the last set I was kind of freaking out internally and asking myself what I was doing and why and thinking I could just not bother standing it up and time just slowed down too much. Very frustrating. I need a mantra or something. I also feel like my feet were out too wide and I tried to adjust and it threw me off.

But I redeemed myself somewhat with a rep-out of 175 x 12.

45 x 5
55 x 3
65 x 1
70 x 5 x 3

This is a PR for reps. No shoulder pain.

Kroc @ 35#, 40 each side. 15 more than last week. Guess I sandbagged it that day.

June 25, 2014 | Unregistered CommenterCharlie

10AM class with Jeremy today.

Worked up to 70# on the Clean & Jerk fitness complex. Same as last week. I wasn't feeling a lot of pop in the jerk, so I was conservative with my jumps, when I probably didn't need to be. I will keep this in mind for next week.

FSQ - 95x5x3
This is feels light in the legs, but the front rack position is definitely the limiting factor. Need to work on keeping my shoulders back and chest up.

Fartlek Mile - I was very happy to have some compassionate running mates who slowed down their pace considerably so I could keep up with them. I am really grateful for that, because I probably would have considered quitting after the first lap around the block. Let's just say that my "sprint" is more like a fast jog.

I've been enjoying my transition back into group classes these past few weeks. Being able to set my own schedule each day has allowed me to attend classes at different times and meet lots of new people. I'm also enjoying working on some new movement patterns, although I definitely miss squatting 3x/week.

I definitely agree with @Fox and @KateR, @DO you don't stand a chance.

June 25, 2014 | Unregistered CommenterJanelle

Another day gettin' work done in the office:

135x5 205x5 255x5 285x5x6

Was aiming for 5x5 but these all moved so fast I added another set. Third set on Instagram.

Above the knee block pulls
135x5 205x4 245x3x5

Weighted Chins

Ab Wheel Roll Out from Knees

June 25, 2014 | Unregistered CommenterTodd

"Rest" day

4Rds NFT

4 Chinups w/35# plate
4 Pullups w/35# plate
10 Dips w 35# plate

Rolled and stretched. Steamy day in the gym...looking forward to that BIG ASS FAN.

June 25, 2014 | Unregistered CommenterJakeL

You're all wrong! I'm actually a heartless monster with no strong feelings towards dachshunds.

(Im Doomed)

June 25, 2014 | Registered CommenterDavid Osorio

Worked my way up to 175# on squat cleans. Don't own this weight so failed a couple of times too.

FSQ: 180x6x5 - nice to be lifting again with Ryan after a long time!

June 25, 2014 | Unregistered CommenterSamir Chopra

7:30 pm w. MeLo and McDowell.

Halting deadlift & C & J @ (65 x 2, 75 x 2, 85 x 2, 90 x 2 and) 95# x 2 (PR).

FSQ @ (95 x 4, 105 x 3, and) 115 x 5 x 3 (PR tie).

June 25, 2014 | Unregistered CommenterNeal P.

Hang clean and jerk 118#. Felt fine w usual things to focus on:
- clean: stay midfoot
- jerk: don't come forward on dip
Hang clean and jerk 93#x3
FSQ 106#x6x5. This is still feeling fast and solid.
Fartlek mile.

Spent about a week in California and visited Crossfit Oakland (where I happened to find Sarah LaRosa!) and spent some time at Crossfit Valley of the Moon in Sonoma. It was fun to check out their different approaches, and it was really nice to feel so welcome. As always though I'm happy to return to cfsbk.

June 25, 2014 | Unregistered CommenterLauren

5:30 class with McTuro (is that right?):

Was able to split up my performance C&J time to make up Monday's press at 68x3x5 and then work up to 98# on my hang clean. It felt wonky since I haven't been cleaning much this last month, but I hit 98 twice (still not very heavy for me) and it felt great, no shoulder pain. I'll continue the reentry process with no jerking.

Then 110x6 and 100x6x5 on front squats. It feels like these evaporated in the last month. I felt great closing out last cycle at 145, and now 110 feels so hard and my positioning was shit (why I dropped to 100). I whined about it to Arturo and he said, "Kate, that's fitness and why you're here. Calm down." Okay.

No Fartlek since there's still a bunch of junk in my lungs, but I did do some cash-out dancing in my living room.

June 25, 2014 | Unregistered CommenterKate R

I seem to have gotten home without my keys or green raincoat. Did anyone seem them at the gym?

June 25, 2014 | Unregistered Commenterariel c

Well while I'm sitting on my front stoop locked out I guess I may as well post my numbers from tonight....

Back squats: 100 x 5 x 3
Bench press: 65 x 5 x 3
Deadlifts: 125 x 4. Kind of a disaster. I have completely lost my deadlift, folks.

June 25, 2014 | Unregistered Commenterariel c

Maybe my deadlift is with my keys.

June 25, 2014 | Unregistered Commenterariel c

happy hump day

haven't been getting enough sleep since being home, so i took an hour-long nap this afternoon with penny the pup snuggled next to me. le sigh.

went to bend and bloom for a yoga class 4-5pm and finished with a very quick meditation/pranayama practice. more of this!

5:30 class:
C&J: warm ups + position @ 33#.
Hang clean + jerk: 83, 103, 113, 118. kept it nice and light (since I was at max yesterday and potentially tmw as well in oly class)
80%x1x3: 93# singles
-focused on keeping shoulders in advance of bar, weight midfoot in hang position and then getting all the way to power position.
-when I recall what cleaning used to feel like, I am really amazed at the simplicity of meeting the bar with my shoulders.
-shoulder felt good in the jerk, still splitting short though.

fartlek lap around the block with legit sprints. fun.

mobility: pec stretch, lat stretch at wall. lax ball traps. voodoo floss bicep/elbow.

June 25, 2014 | Unregistered CommenterWhit H

High noon w/ Coach RoDow (???)

Clean & Jerks: Fitness: #155
Front Squat: Fitness: #155, 165, 175
Fartlek mile: leisurely w/ Juan and the visiting French guy
Some Muscle-up practice

This is my second time doing C&Js after a 3 month break from them due to injuries. Taking it slowly and light. My shoulder feels good, but my wrist is still excruciating.

I will avoid Sat night's dog event at all costs. My heart will break, and my face will explode. Besides, I'm still reeling over my beloved Chloe. But do it, David. Pull the trigger! They're a lot of work and sacrifice, but it's nothing compared to their contribution to the growth and learning of your heart and soul.

June 26, 2014 | Unregistered CommenterChris Yun

Please help the puppies! I have been both foster and adopter of waggytail dogs and it has always been a very rewarding experience!

June 26, 2014 | Unregistered Commentermuxx

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>