Clean and Jerk
Performance
Every Minute on the Minute x 10:
Clean + Jerk
Use the first few sets to build, planning to make 5-7 reps at around 90% of last week’s best lift.
Fitness
Every Minute on the Minute x 10:
1 Power Clean + 1 Front Squat + 1 Jerk
Use the first few sets to build, planning to make 4-6 reps at around 90% of last week’s best lift before dropping weight for the final 1-2 reps.
Post loads to comments.
Exposure 6 of 8
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Performance
For Time:
250m Row
9 Push Jerks 185/125
9 Muscle-Ups
500m Row
6 Push Jerks
6 Muscle-Ups
750m Row
3 Push Jerks
3 Muscle-Ups
The barbell load should be heavy for you, 2-3 sets on the 9s and 6s is okay.
Fitness
For Time:
250m Row
9 Push Jerks
9 Chest-to-Bar Pull-Ups
9 Burpees
500m Row
6 Push Jerks
6 Chest-to-Bar Pull-Ups
6 Burpees
750m Row
3 Push Jerks
3 Chest-to-Bar Pull-Ups
3 Burpees
The barbell load should be heavy for you, 2-3 sets on the 9s and 6s is okay. Sub Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.
Post time and Rx to comments.
Coach Fox’s latest post for our friends at Beyond the Whiteboard, “Coaching the ‘Older’ Athlete,” went up yesterday! It draws on his experience running our Fit 55+ program, and as usual, it’s full of insight and wit. Give it a read!
Brazilian Jiu Jitsu at CFSBK
Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.
Fundamentals is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it. Classes will cover the basic body mechanics and techniques used in Jiu jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry! By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.
In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!
These will both be 4 week courses with 1 class per week.
Days & Times
Level 1 (July 22nd – August 12th): Sundays, 1:30pm – 3:00pm
Level 2 (July 22nd – August 12th): Sundays, 3:00pm – 4:30pm
Pricing
$100 (1 class per week)
About the Coach
Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.
Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!
Feel free to contact Callie directly with any questions!
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Yesterday’s Results Board: Squat / DB Row | Double-Unders, DB Snatch, Bar Muscle-Ups
Training Safe in the Summer Breaking Muscle
The First Color Made By a Living Thing Atlas Obscura