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Clean and Jerk | WOD 6.15.17

Clean and Jerk

Every 90 seconds for 8 rounds:
Clean and Jerk

Work up to a heavy load for the day. Maintain the same tension and balance off the floor that you've been working on these past 8 weeks.

Post loads to comments.


AMRAP 2 Minutes:
5 Deadlifts 135/95
5 Burpees

Rest 2 minutes.

AMRAP 2 Minutes:
15 Double-Unders
10 Squats

Rest 2 minutes.

AMRAP 2 Minutes:
Wall Balls 20/10, 14/9

Post rounds, reps, and Rx to comments.

McDowell and Ellie at Murph Day 2017

Farewell to Coach McDowell and Family!

By David Osorio

As some of you may have heard, Coach McDowell and the rest of the Myers family will be moving to Virgina at the end of the month. McDowell and Ellie welcomed Vesper into their lives in 2014 and, more recently, expanded their family again with the addition of the coolest baby in town, Marcus, or as I like to call him "Marcus Man Randy Savage." Coach McDowell was offered an exciting opportunity to be the head coach at a Virginia affiliate, and because their family has grown, the McDowell and Ellie have decided to move out of the city, back to the country and closer to their families. It goes without saying that they will be dearly missed. But we're excited to see this new chapter of their lives unfold. 

Coach McDowell has spent the past five years dedicating himself to the CFSBK community as a full-time coach. His persistent work ethic, no-frills approach to training, and dry sense of humor made him a pivotal member of our team and an integral strand of the CFSBK DNA over the past half-decade. Coach McDowell started his training career with us, and we know he'll take his skills, passion, and Southern charm back to Virgina where he'll help even more people reach their potential inside and out of the gym. Please share some McDowell love in the comments, and don't forget to attend his going-away party on the 23rd!

We'll miss you Coach McDowell (aka McDiesel, aka Double Daddy Myers, aka "Robert")!!!!!!!!

Coach McDowell's last class will be on Friday, June 23rd at 12pm. We will have a going-away party for him that same night starting at 6pm at Pig Beach.

Yesterday's Whiteboard: Back Rack Reverse Lunges | KB Swings, Overhead Squats, Run
The 19th-Century Book of Horrors That Scared German Kids into Behaving Atlas Obscura
11 Struggles People Who Work Out in the Evening Will Understand BarBend

Reader Comments (25)

Mornings will never be the same without deadpan McDiesel and his New Orleans second line parade music. You will both be missed!

June 15, 2017 | Unregistered CommenterStella

Myers Family will be missed : ( the first sentence McDowell ever said to me was in regards to my tank top sometime 4 years ago, which said, "I love tacos"....he had never said a word to me up until this moment. He came up to me without saying anything other than "TACOS! I love tacos too!"...that's how I knew we were going to be friends. One time Ellie brought a rotisserie chicken and a tub of Breyers ice cream to a pot luck house party of mine, and it was awesome. Reason number 2 of 1 million reasons why i love/will miss you guys. I'll miss talking about Maryland stuff with you all, and even though my state flag is better, I suppose I'll come drop in and visit you all bi-annually : )


A) 25 minutes for Quality: 5 rounds total

10 Alternating Weighted Kossacks (12kg)
8 Strict Toes to Bar
8 1 arm Sumo Deadlfts each (24 kg)
10 Upright Rows (33# barbell)
30 second Side Plank each

FT: 400 m, Power Snatches, Front Rack Lunges and 400 m : 9 mins 20 secs | Rx'd
Run, 400 m
50 Power Snatches, 95 lbs
50 Front Rack Lunges, 95 lbs
Run, 400 m

Partner WOD with Sarah and Kate E! Sarah ran the first 400. Then Katie and I did synchro power snatches TnG in sets of 5. Had to mentally commit to those power snatches. They felt super heavy today! Lunges were easy. Got a really good pace going for that last 400. Happy with how running feels these days.

Bike 20 min: 178 cals
Row 20 min: 262 cals

DED, managed to walk home from the gym. VACATION TODAY!

June 15, 2017 | Unregistered CommenterK HarpZ

So sad I will be out of town ;____; gonna miss my fellow Virginians!! But the good news is that I will come see the fam when I tag along with Crum when he is down there for work! Will obv say my byes before then! Xoxox

June 15, 2017 | Unregistered CommenterCam

Wow!!! You and your family will be sorely missed McD. Congrats on the new opportunity. At times like this my thoughts inevitably turn to myself. I am not Strong Fit yet man! Dag! Can't you wait a few more months?

June 15, 2017 | Unregistered CommenterJay-Star

Fare thee well, Myers. I will miss all of you. Ellie is a seriously bad-ass lady, and no description of Vesper's cuteness can do justice to her.

McD is a wonderful coach, and I've always appreciated his quiet, steady presence when I'm lifting heavy. During the summer of 2013, I did a bunch of really heavy squat rep-outs, and McD watched most of them. His presence was very calming, and helped me work through some really difficult moments. Major props for that.

I've also appreciated all the conversations I've had with McD about music over the years; I'm so glad I finally got to see him play guitar last week! He's awesome.

June 15, 2017 | Unregistered CommenterSamir Chopra

Good luck McDowell! Amazing times with you as coach.

June 15, 2017 | Unregistered CommenterBen S

Third day this week partnered with JB - pretty exciting stuff!

C&J: Started at 103 and worked up to two at 153#. The first jerk was a serious press out, the second was solid. Decided to now try for a PR today cause I'm still not feeling 100%, but maybe next week.

4 Rounds + 5 DL/1 Burpee - Did this one last and just had no drive.
5 Rounds + 1 DU - Had a few trips near the end that cost me in an unspoken competition with James.
61 Wallballs - Just stayed steady and didn't put it down. Nice to do these outside.

Relaxed one mile jog after and some strict pull ups.

Will very much miss the Myers! Ellie is always a super inspirational presence for me in the gym and always appreciated how she would push herself and others. 6 AM will certainly not be the same without McD. His thoughtfully crafted feedback during lifts and quick coaching cues during wods are so helpful. Somehow cues like "Again," Do it," and "Pick it up" are just what I need. And he's got a pretty alright personality too, I guess. Your new gym is lucky to have you and the family!

June 15, 2017 | Unregistered CommenterKayleigh

OMG, I had no idea! So sad! It was McDowell's coaching cues that helped me finally get my kipping pull-ups, and I wholeheartedly agree with what's been said about his calm and reassuring presence while lifting (as well as his unmatched dry wit). I wish the Myers family all the best down south! <3

As for today's fitness...excellent one-on-one session w/ Whit this morning doing a mix of upper body skill + strength work while I give my ankle a break from oly lifts. Shoulders on fiiire!

June 15, 2017 | Unregistered CommenterKirby

McD will be a loss for our community but a Virginia affiliate is gaining an amazing coach. I first met McD as my teammate at my first FGB. He hadn't become a coach yet but even as our captain, I could tell he was going to do great things. We will miss you and your family. Thanks for all you have done.

June 15, 2017 | Unregistered CommenterCP

Sad to say goodbye to Coach McD! Thank you for always being very patient and encouraging -- with just the right touch to motivate when things get grindy. Good luck in VA!

June 15, 2017 | Unregistered CommenterDavid H

Clean and Jerk: Worked up to 140 today. Felt like I had enough in me to go higher. Still a bit concerned about my wrist, hopefully all is well by next week!

4 Rounds D/L + Burpees
4 Rounds DU+Squats
41 Wallballs

Wallballs felt rough after all the previous movements. Did 22 Unbroken then it all went downhill.

I've been coming to this Gym about 4 years. I have some memories with all of the coaches (alot of embarrassing ones) that I can't forget. The one memory that sticks out the most is the first time I did DT after being at the gym a few months. McDowell was there encouraging me the whole time even though I couldn't finish (Till this day I've done my best to avoid the workout). He still gave me a high five afterwards. I wish the Myers family the best of luck with this next step in life!

June 15, 2017 | Unregistered CommenterRoose

Clean and Jerk- up to 138# today- PR. Loved this cycle and how it focused each movement.
-4 rounds exactly on the dl's and burpees
-6 + 9 rounds of single unders and squats (mistakenly wrote 8 on the board)
-44 wallballs. 24 unbroken and then a slow death.

McDowell, you will be missed- it's rare to find coaches in anything with such a good combination of humor and encouragement to get the most out of athletes. Good luck with your family in Virginia!

June 15, 2017 | Unregistered CommenterCharlesS

McDowell, thank you for your patience and excellent coaching. Ellie, thank you for being an inspiration in fitness and strength.

Sending all my very best wishes to the Myers family as you head out to Virginia,


June 15, 2017 | Unregistered CommenterColleen M.

I will miss McDowell's quick wit, especially during question of the day at 6am, coaching and general encouragement to push it.

I'm confident McDowell is relieved that he no longer has to endure Nick's music selection.

All the best to the Myer family on your next adventure.

June 15, 2017 | Unregistered CommenterBK

I would bet most of my classes (6am) over the last couple years have been with McDowell coaching.

He's always paying attention, always focused. Always has some helpful insight on things to improve and what looked particularly good. Always there to shout encouragement to pick up the barbell when I'm hesitating to pick up the barbell. This has meant a lot to me.

Congrats McDowell on the big move. You'll be missed so much.

6am with McD and Jess

C+J: 125x 2, 135x3, 145x2, 155x1. Very happy with this.

Metcon: The DUs and squats were most fun and had my heart racing. Everything Rx'd for the first time in a long time (but probably not if it had been some kind of for-time workout).

June 15, 2017 | Unregistered CommenterBrian Moore

While I'm super happy for the Myers family and the opportunities that lay ahead of them, I can't really put into words how McD, Ellie, Vesper, and THE HAMMER leaving Brooklyn saddens me. If I had another brother, or even just another really annoying cousin, I'd want him to be just like McDeezy. I'm so proud of the coach he's become and know he'll kill it in C-Ville.

Good Times.

Buena Suerte, pendejo.

June 15, 2017 | Unregistered CommenterFox

Can't believe we've got to say goodbye to McDowell, a smart, even-tempered, funny, and caring coach who knows just what to say to get you thinking about a lift or movement in a different way. Just this morning he said "looks like you're getting under your clean and then letting it come down on top of you: meet the bar." Few minutes later, I had a new PR.

Thanks for putting up with me through my long slow progression here, McDowell. You and the fam will be deeply missed. Virginia gets back its native son but Brooklyn will drive down there and pick him up again if it needs to. We'll have second line music and the James Brown station on shuffle.

June 15, 2017 | Unregistered CommenterChas C.

McDowell :'(

Did about 20 minutes of AR, Crossover symmetry and some general movement prep

4:30pm Group with Coach Hubblescope
Worked up to 205 C+J for the last three intervals. Didn't feel really explosive today.

Metcons as Rx'd:
DL/Burpee 4 Rounds + 5 Reps
DU/SQT 5 Rounds + 20 Reps
WB 43 Shots

Post Class
Scotty, Dave G and the Magickal Eduardo and I did
10 Rounds of :10 L-Sit on Parallettes


June 15, 2017 | Registered CommenterDavid Osorio

McDowell! So exciting for you and the family but noooooo! I haven't been a CFSBK member as long as many but you will be so missed. Always the right balance of humor, focus, and brutal honesty. Congrats on the new adventures ahead!!!!

June 15, 2017 | Unregistered CommenterChristine

McDowell! I'm gonna miss you so much! Thank you for making me feel welcome at cfsbk and for believing in me when I didn't believe in myself (I remember the first time I timidly tested my back squat 1RM - you threw a few extra pounds on my bar and told me I could do it, and you were right). Thanks for the book and music recommendations too :) Wishing the whole family all the best on your new adventure!

June 15, 2017 | Unregistered Commentervanessa

McDowell! I'm gonna miss you so much! Thank you for making me feel welcome at cfsbk and for believing in me when I didn't believe in myself (I remember the first time I timidly tested my back squat 1RM - you threw a few extra pounds on my bar and told me I could do it, and you were right). Thanks for the book and music recommendations too :) Wishing the whole family all the best on your new adventure!

June 15, 2017 | Unregistered Commentervanessa

I re-read the blog a few times this morning, genuinely hoping what I read was incorrect. I am really sad to lose McDowell and Ellie, and now their extraordinarily charming kids. I agree with everyone's comments on McDowell's dry wit and choice words at just the right moment. You have the biggest heart without ever coddling us. (Snisky has said she's tried hard!) And Ellie has been one of my CFSBK role models since I started - extraordinary kindness, grace, and sincere encouragement while quietly kicking ass.

I am so excited for your family, but man, will really miss you guys!

June 15, 2017 | Unregistered CommenterAsha

Safe travels to the McDowells! Wish I could have gotten to know y'all better!

7:30 group with Lauren and Brett
I haven't really been here on Thursdays this cycle and it really showed! Mostly just tried to remember what a clean and jerk was. Only bonked myself in the head the one time...so success! Made it up to 45lbs. Lauren reminded me to "be aggressive" and Brett gave me a new pointer to think about "dropping" rather than "jumping" on the jerk. Next time I make it to a Thursday class, I'll have to practice the movement a bit at home without a bar I think.

Deadlifted 65lbs and scaled burpees to squat thrusts - 2.5 rounds
Scaled to 30 single unders - 2 rounds and 7 s.u.
38 Wallballs (10 lb ball aiming for above 9, but in reality often only made it above 8).

Tough stuff!

June 15, 2017 | Unregistered Commentersarahm

Forgot to give a shout out to Aileen yesterday. Great front desker and overall person. I agree that 15.5 is the worst WOD!

So sad to see McD, Ellie and the fam leave. Asha really summed it up best! McD has the greatest way of pushing you and when he's coaching, you really don't have any choice but to make the lift or go a little heavier or harder on a WOD. Going to miss you guys!

Cleaned the 128 both times. First time did not attempt the jerk- I held onto the bar too long and it just felt too heavy so I dropped the bar. The bar was too far in front of me on the second attempt. Happy that I can still put 123 over my head but simply not strong enough any more to jerk 128. This is the most I've done overhead since my injury back in December so I can't complain. Happy school is almost over so I can put some extra focus on strengthening my upper body again to get back to where I was pre-injury.

June 15, 2017 | Unregistered CommenterKLove

I have far more to say on this, but, for now, let me just say thank you. Thanks for the kind words and the love you've all shown us. And thanks for letting us part of this whole thing.



June 15, 2017 | Unregistered CommenterRMM

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