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Monday
Jan112016

Rack Jerk | WOD 1.11.16

Rack Jerk

Rack Jerk
5-5-5-5-5


Build up to a max set of 5 jerks for the day. These can be power or split but the intention is cycling. Catch the bar in your jerk rack, ride directly into the dip and drive of the jerk. Think about wanting to get the last 5 reps of a heavy shoulder-to-overhead WOD done without having to pick the bar back up.

Post loads to comments. 

_____________________ 

10 Rounds for Time 
24 Double-Unders
12 Squats
6 Push Ups


The sub for double-unders is 1/2 attempts. In lieu of the WOD, if you don't have doubles somewhat dialed in, then consider spending the 10 minutes practicing instead. 

Post time and Rx to comments.

A busy night at 597 Degraw: Paola L. squats as Jihan S. and Natalia D. look on

Perfection Is the Enemy of Good Enough

By David Osorio 

As the Look Feel Perform Better Challenge enters full swing, many of you are diligently working to count your macros and make better decisions at the checkout line and in front of the fridge. We commend your diligence and are here to support your efforts in the online forums, during the bimonthly nutrition lectures, and in person around the gym.

But a public service announcement, perhaps even a warning, is warranted at this early stage of the Challenge. This Challenge is three months long—about as long as a college semester—and the reality is that motivation can wax and wane over a period of this length. The New Year finds everyone on their best behavior, feeling impervious to temptation and carefully planning each and every meal. And then you know how it goes: things get complicated. Life happens. You're starving after a long, brutal day at work and end up grabbing a couple slices of pizza on the way home.

Remember not to lose sight of the forest for the trees. What's important is your cumulative effort. Overarching trends—not any particular day, night, and certainly not a single meal—will be the key to making sustainable changes and ultimately looking, feeling, and performing better. 

Changing your nutritional habits is like practicing free throws. On different days, because of different circumstances, your success rate will fluctuate. A bad day where you missed 30 shots out of 50 doesn't negate the next day, when you creep up to a 90% success rate. If you're out there, practicing and putting in the work, the sum of your efforts will add up to a higher average success rate, which is what we all want.

Maybe you didn't get any points today. Maybe you went over by 30 grams on your fat intake. Maybe you had a few slices of pizza and a couple of beers with your friends last night. The world won't end! There are far more important questions to ask yourself. Are you eating cleaner overall and making more intentional decisions than you were last month? After a couple of weeks, is it getting easier to look at meals and assess how they'll fit into the bigger picture of your goals? Do you have more "go-to" healthy meals that you enjoy and have become staples of your diet? Do you feel better than you did before you started the Challenge?

In these first couple of weeks, take a moment to remind yourself why you're doing this and what you'd like to say you accomplished three months from now. It probably won't be something like, "I didn't eat a single grain of sugar." It should be something more like, "I learned how powerful nutrition can be and can confidently say that I'm healthier and happier than I was before I started." 

Are you doing LFPB this year or have you done it in the past? If so, what was the biggest challenge and how did you deal with it? 
_____________________
Yesterday's Whiteboard: Clean | Row, Burpees, Run
William James on Habit Brain Pickings
Embrace the Suck Zen Habits 

Reader Comments (30)

6am with NickDowell

Push Jerk - 95x5, 135x5, 165x5, 185x5, 205x5

Stayed with the push jerk throughout. Cycled the reps up through 185 and then paused between reps at 205. Wasn't sure what to expect here, but was pretty happy to get 205x5

Metcon - 7:04 Rx'd

DUs mostly unbroken. Air squats were rough; my quads are pretty smoked from this weekend.

January 11, 2016 | Unregistered CommenterDan L

6am with McD and NickP

Jerk: Worked up to 205# for 5 reps. I push-jerked everything up to the 205 and then did that as split-jerks. My lower back is still a bit sore from last week and I wasn't feeling as solid as I would have liked.

Metcon: 7:27 rx (not the sub-5 time I told BK). :) This was all squats and quads, my legs were on fire after round 5. Only tripped twice during DUs and the pushups were not a problem.

January 11, 2016 | Unregistered CommenterMichael A.

6am with NickDowell. Rack jerks (all split) at 45x5, 95x5, 115x5, 120x5, 135x5, 145x5 (I think I'm remembering that right - last set could have been 140). These felt pretty good overall- thought the last couple of reps of Olathe last couple of sets were less stable than the earlier ones.
This metcon. Oy. I finished the 8th round somewhere around the 14 minute mark and everyone that had been watching me flagellate myself clapped like I was done and so I was. Goddamned double unders are going to be the death of me. BK diagnosed the issue as not letting my jump dictate my overall speed in these. I strung together 8 twice, so I'm not completely hopeless. I think this is just something I need to keep working on until it clicks.

January 11, 2016 | Unregistered CommenterShawn

Strength cycle. I'm loving being in a class where I don't have to modify anything!

Squat: 175x5x3. Starting to feel a little heavy already. I may start belting on Wednesday.
Bench 110x5x3. Easy peasy.
Deadlift 215x5. This felt surprisingly heavy, although I think I moved pretty quickly.

January 11, 2016 | Unregistered CommenterStella

6am with McNick

Rack Jerk - 95x5, 125x5, 145x5, 155x5 - All push jerks and moved fairly easily. First rep usually had a bit of a press out as I got accustomed to the weight. Had another jump or two in there but ran out of time.

WOD - 11:27 Rx. Oy. Kept in the same zipcode with Michael A for 2.5 rounds and then I thought if I keep this up the last moments of my life will be whipping myself in 608. Slowed it down to a reasonable pace but really fell off for those last two rounds. Quads were fine, this was all arms for me.

January 11, 2016 | Unregistered CommenterSteve

6AM class

Worked up to 135 lbs using the push jerk method. Left shoulder is still giving me some issues, and it prevented me from going much heavier. Very, very frustrating.

Did the Metcon in 13:04. Did not rx this one because I still don't have DUs. I'm working on them though and hope to have them soon.

January 11, 2016 | Registered CommenterLatasha Burnett

6am.
Rack Jerk: 45x5, 95x5, 115x5, 145x5, 165x5. I significantly underestimated my capacity on this one, felt that 185+ was possible today. Started w/ push jerks and switched to split jerks for the last 3 @ 165.

Metcon: 7:46 Rx. Almost all rounds of DUs unbroken except for tripping up the first rep for most rounds. A bit frustrating. This is an air squat workout, legs felt like lead the whole time.

Yesterday, Worked up to 205, however, Pierre called it a questionable power clean. It was borderline a full squat clean. Completed 31 reps at 155 using my legit 195 clean for the AMRAP 3. Finished 10:47 on the metcon.

January 11, 2016 | Unregistered CommenterBK

7am w/ NickDowell

Worked up to 140# on the jerks. Had some shoulder mobility issues from Saturday's workout on the road and went with split jerks. Cycled up to 125# and then quick singles on my last 2 sets.

Metcon Rx in 15:24. Jesus. My first 2 rounds flew and didn't trip up on the DUs. The other sets my shoulders were just all sorts of sore and the trips reared their head. First five rounds was done in about 5:30 and then the rest...yeah.

January 11, 2016 | Unregistered CommenterBrendan B

10am

Squat
275x8x3

Front Squat
235x6x3

HLRs
4x9

Side Plank
:30e x4

January 11, 2016 | Unregistered CommenterFox

Rack Jerk - 73x5, 83x5, 93x5, 103x5, 113x5 - Split jerks for the last of the 4th set and and last two of the 5th set. Focus was on being able to cycle every one. Was pressing out a little bit near the end, so need to be more explosive to avoid that.

WOD - 9:55 Rx. Was really surprised how good my legs felt today after this weekend. Until this workout. Just tried to stay consistent. Pushups unbroken first two rounds, then 3-3 for two rounds, then 3-2-1 for the remaining.

January 11, 2016 | Unregistered CommenterKayleigh R

Morning OG.

Great to hear the David Bowie music -- RIP.

Week 4, Day 1 of Hatch Cycle
Low Bar Back Squat
235 x 8 (stepped forward a bit on last rep)
250 x 8
290 x 6
305 x 6

Front Squat
160 x 5
170 x 5
180 x 5
190 x 5

Accessory Work:
Banded Pull-ups (set of 4)
Knees to Elbows

Some lifting.

Press: 115x5x2, 115x6x1

Deadlift: 260x5

Lunges: 115x12x3

Rows: 115x12x3

January 11, 2016 | Unregistered CommenterSamir Chopra

re: LBFB... Does anyone have a link off hand for some background reading on why it's important that my calories from fat only account for 25% of my macros? I'm finding it practically impossible to come anywhere near that each day. I'm wondering why I can't just bump up my fat and take down my carbs (I mean obviously I can, I'm a grown woman and I can do whatever I want, but if there is a good reason behind this formula, I will try to follow the rules)

January 11, 2016 | Unregistered CommenterJJ

7 AM
Push jerked all at 53, 63, 68, 73, 78, 83 then attempted 88. It was challenging to string these and at 88 I planned to do singles. I did two and then Nick prompted me to cycle the next two. I dipped and for some reason my hands opened and the bar bailed itself.
WOD with double under attempts that were a little messier than last week's. Still made most and strung a few together here and there but felt sloppy and broke two (2!!) jump ropes in the process. It takes me a while to get a new rope because they're up really high. :) Squats stayed on pace and push ups were unbroken for the most part. 15:21

January 11, 2016 | Unregistered CommenterShawn Campbell

@JJ - Some reading on carbs from Juggernaut/Renaissance Periodization

http://www.jtsstrength.com/articles/2016/01/04/carbs-the-training-fuel/

You need a minimum number of fats for health reasons (biological/hormonal functions), and you need a certain number from protein and carbs for optimizing fitness (energy to train, nutrients to repair). We recommend following the initial macro calculations strictly for 2 weeks and then making informed decisions based on the data you collect during that time and whether or not you've moved towards your goals. I suggest starting a thread in the LFPB forums to see what others are experiencing/have experienced eating carbs as opposed to fats as a main fuel source.

January 11, 2016 | Unregistered CommenterFox

Fox: Oh right, I forgot about the "2 weeks then recalibrate" guideline, thank you!

And thank you for the link, that was helpful, especially the last sentence (even though it was really not what I wanted to hear): "But until then, keep cutting fats and don’t cut carbs until you have to… they’re so important for results that the less of them you cut, the better."

January 11, 2016 | Unregistered CommenterJJ

Got some cues from Nick today on my rowing technique, or lack thereof, so I attempted to practice what he showed me for a bit.

5 sets of 500m without foot straps

At first the goal was to not fall off. Eventually I was able to maintain about 24s/m

In between the last 3 sets I did 20 GHD sit-ups

Finished with some Single leg KB Deadlifts and about 15mins of mobilizing.

January 11, 2016 | Unregistered CommenterLauren

165 on the jerk. My lower back didn't love the load.

7:37 on the wod RX. Quads en fuego.

January 11, 2016 | Unregistered CommenterRyan

5:30 class

Worked up to 215 on the rack jerk. Those were harder than expected!

9:58 on the WOD.
The air squats were the slowest part. Plus my jump rope fell apart with 6 DUs left in the last round... Duh!

Sorry Noah for almost taking out your eye!

January 11, 2016 | Unregistered CommenterBen Lock

Rack jerk - 43, 53, 58, 63, 68
These felt great! Pilates has been so helpful in teaching me how to engage my core to brace. It's only taken me 5 years!!

WOD - DNF; 7 rounds plus 24 DU's and 5 squats
I'm actually proud of myself for sticking with this WOD and not getting to a bad mental place. I had to do the push-ups as singles, but I chipped away.

January 11, 2016 | Unregistered CommenterKMo

Push Jerks: 63-83-93-98-103

WOD in 15:14 (yup, went over the time cap)

I knew it would be close bc I estimated my DU's alone would take 10 minutes. Got lots of big sets in (18, 20, 22), but after the 4th round my left arm got so tired that I couldn't flick my wrist as fast as I could on the right. Broke up the pushups into fast sets of 3-3. Air squats got easier and faster each round as DUs got slower. Fun WOD!

January 11, 2016 | Unregistered CommenterKLove

Yesterday OG - really wanted to go for a run, but didn't want to do it in freezing rain so.... rowed 2x5k at medium-hard intensity. 21:15 and 22:01 with a good sprint at the end.

Yoga class this morning -> Sad that I couldn't make time to come in today but worked later than expected... so tried to make it up on my own:

5x jerk from the ground, up to 155#. Could def have used coaching... Repping these is not in my wheelhouse, I can't catch in a good rack position. But I tried, and did the sets unbroken. Would have gone heavier but didn't want to make a scene if I failed. 155 was not light.

Then: 11x {row 125m, 6 pushups, 12 squats}. Remembered the order wrong, then miscounted rounds so did a bonus. Averaged 1:20 / round which seems like a really long time. This was hard and all but now i don't feel like i went nearly hard enough... or is it all the carbs I'm eating?????

January 11, 2016 | Unregistered Commenterdave p

Pretty, pretty dumb:

https://twitter.com/mohamedghilan/status/685976564140343296

@ Rob U. I'm Shocked the HB didnt break!

Jumped in late to 6:30pm after cleaning up CF Kids class so I was completely cold and missed the warm-up. However I guess you could count pizza tag with 9 year olds as a pretty good warm-up..

Rack Jerks
95x5
135x5
165x5
185x4
185x4

Was a little cold, should have done 175 before jumping to 185. Oh well

DU/SQ/PU Metcon
7:51 as Rx'd

Only missed two double unders in the whole workout. Had some good rabbits to chase which helped me crank up the pacing for the last 4 rounds. I really liked this workout, everything was short enough to rifle through

January 11, 2016 | Registered CommenterDavid Osorio

funny day today. this was what I ended up making time for:

20 min mobilize:
-foam roll my terrible quads
-calf mash with pvc
-tspine/lats
-hip openers and lunge stretches

3 rounds
-crossover symmetry stuff
-:10 L-sit with straight legs
-3 chin ups with :10 hold, prioritizing L side

January 11, 2016 | Unregistered CommenterWhit H

7:30 with Ro and DO

worked up to 95 on the rack push jerks

WOD RX in 11:25.
Pushups- i hate you.

January 11, 2016 | Unregistered CommenterJenny M

7:30 with Ro and DO

Rack Jerks: 95,125,135,145,155

Weirdly my last 2-3 reps on every set were the best. I guess I took more time to get organized after getting use to the weight while cycling.

WOD: DNF 15 minute cap

8 rounds +12 DU. I did the squats very slower than usual after DO gave a what not to do during air squats which I felt was totally me. During high rep air squats I tend to let my body turn into a soup sandwich and quickly crumble to the bottom and try to bounce back up. This time I focused on good form which forced me to go a lot slower.

The "Perfection Is The Enemy of Good Enough" article comes at a perfect time! I got two days of -3 points last week for not hitting my macros but I found solace and motivation to keep going in the fact that this is a 12 week long challenge and that both those -3 days I still ate clean overall and would have been good days if I was doing level 1. I think a goal of hitting macros with a secondary backup goal of clean eating overall will surely allow me to reach my goals at the end of this challenge.

January 11, 2016 | Unregistered CommenterAndré

Cmon were not that bad, Jenny :(

January 11, 2016 | Unregistered CommenterPush-ups

Cycled 5 rack jerk 135#

Wod 11:17

January 12, 2016 | Unregistered CommenterCarlos

God it gets me every time when people change their author name hahaha.

Sorry push-ups. I guess I was just being bitter ;)

January 12, 2016 | Unregistered CommenterJenny M

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