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Accessory work:
BSQ 82%x5x3
3 Rope Climbs (technique emphasis)
John C. sets up for a Split Jerk
Upcoming additions to your training facility:
15 Jump Ropes, various sizes
Weighted Dip/Pull-up Belt
Myo-Release 6" Ball
Flat Bench x1
York Squat/Bench Rack
300 more lbs of Bumpers (45×2, 35×2, 25×4, 10×4)
10k Barbell x2
Medicine Balls x2 (4/10)
Zone Calculations: Activity Level (Robb Wolf) Via CrossFit.com
Sign up for the CrossFit Nutrition Seminar at CrossFit South Brooklyn, Nov 1st.
www.nbcolympics.com
That rounds out our strength and conditioning equipment nicely. The extra rack and bumpers will easily allow 3 more athletes to have their own station for ME days. A second bench will allow us to add a little more horizontal pressing into the accessory work and do WODs like “Linda” and “Lynn”.
10k=22lbs. We needed more moderate-weight bars as the other ones are slightly warped. This will help get more novice/smaller athletes into barbell WODs simultaneously.
The next priority is more matting.
You may have noticed we’ve gone off mainsite the last couple days. Programming will be taking a slight shift for a few weeks with a strength and power development emphasis. Don’t worry though, there will be enough Metcon for you to maintain conditioning and we’ll throw in some fun movements you don’t see too often.
What are everyones thoughts on this?
I am all about some strength and power.
i think working on strength and power is a good idea.i can use all i can get.
Strength, power and fun movements sounds perfect. Somehow I knew mainsite would be a total today, and while I like the totals, they’re more fun less frequently. I’d like to actually build strength between benchmarks.
Did anyone watch the men’s 77kg weightlifting last night? Some pretty great lifting
In A Hungarian lifter dislocated his elbow after not bailing on a missed snatch, the bar (326lbs) twisted his arm and crashed down on top of him.. it was UGLY.http://www.youtube.com/watch?v=o-SbdmcZim8Dont watch it if you’re squeamish
weightlifting injuries are VERY rare, especially compared to other sports. He didn’t break any bones but did damage some tendons and ligaments. He will probably be lifting again within a year.
i just watched that, over lunch. i do not recommend.
hey, anyone know if there is a such thing as too much blueberries? i might have a problem. if i could have a constant stream of blueberries rolling into my mouth i would! that clip is down of the guy who hurt himself. probably a good thing, keep me more motivated to keep eating these blueberries….
I watched that video three times before they took it down. The worst part was watching him convulse on the floor afterward! *shudder*
I am having trouble with this “few fruits” prescription for the paleozone. I love my fruits. When I first switched to the zone I was unclear on the prescription to limit fruit intake, so my carb intake was something like 75% fruits. So yummy. But apparently one should eat more veggies. ack. I am all about strawberries myself. And apricots. And peaches. And nectarines. and blueberries. And currants. mmmm. fruits.
95/115/125/125(F)/125/135 push jerk120x5x3 back squat
11 burpees3x5 ring dips
whee
Great class tonight everyone. For those of you who were split jerking, remember that speed is a component developed through practice. Feel free to use open gym times to work submax weights. Be aggressive and check your foot placement and weight distribution on each practice rep.
On that note, im about to watch the women’s 69k – Group A on nbcolympics.com, they have that and the 77kg mens posted in full. These are some POWERFUL women!
Split Jerk185, 225fail, 225, 225,225fail, 185The successful 225s were ugly as sin, they all needed some pressing to lock out. Lowered the weight practiced technique afterwards.
Back Squat311x5, 312x5x2311 was 82% of 1 Rm but someone stole the 1/2 pounders after my 1st set.
Did 1 Lsit rope climb but then I noticed my palm was bleeding a little.
Liu Chunhong152 lb. Female weightlifter from China
Snatch: 281 lbs (wr)Clean and Jerk: 347 lbsTotal: 629 lbs
She went 3/3 on both lifts.
So amazing
Split Jerk: 70 75 80 85 90
Back Squat: 110x5x1 (~82%)108x5x2 (80%)
1 rope climb
Enjoyed learning the split jerk!
Dude Chen Yanqing is fucking rock solid. Her lifts are the cleanest tightest looking pieces of moving art.
Today was a tough one for me. I didn’t have much strength… I think the last few weeks are catching up with me and I need a break.
Jerk: 95,95,95,100,95
BSQ: 123x5x2 (80% 1RM)120x5x1
See y’all next week!
split jerk1o5,115,120,125,130(pr)
back squat155 3 sets x5, totally did it wrong but it still felt good.
hey david check this link out, sort of shows how to butterfly kip.
http://www.youtube.com/watch?v=kEUxEo5_7hY
have a good day everyone!
split jerk: 135/145/155/165/175/185
Split jerks are fun. The mental aspect is tougher than the physical for me so far. Getting that much weight overhead is a little scary.