CrossFit South Brooklyn

Established 2007

Push Jerk

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3-3-3-3-3

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Accessory Work
Reverse Sit-Ups 3×12
Wind mills 3×12

Due to an opening downstairs, we have to be quiet around 7:30pm.  We're going to try and start the 7pm class at 6:45pm so that L2 can hit the push jerks.  Don't worry if you can't come early, the gym will be open until 9:00pm.

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Hanging out.

Comments

  1. probably not making class tonight sadly but i would like to share i new delicious discovery of mine… almond meal pancakes!

    there is no wheat in this recipe and they pretty much cook exactly like regular pancakes except these are lighter on the butt. fruit can be added so experiment.also almond meal is just skinless finely chopped almonds.

    this makes 6 pancakes:

    1 cup almond meal2 eggs (beat them in a bowl really well first)1/4 cup water2 table spoons canola oil1/4 teaspoon salt1 tablespoon sweetener (optional)1 teaspoon baking powder (also optional but recommended for puffier pancakes)

    Each pancake has 1 gram effective carbohydrate, plus 2 grams of fiber, 6 grams of protein, and 155 calories.

    i usually grade “b” maple syrup cause it tastes amazing.

    enjoy!

    john c

  8. Push Jerk115/125/135/145/155Everything went up really easy so I added another set.165 PR!

    Was like speed jerking with the time constraint. Dan had the bar loaded and so I gave the final round a go. Pumped that it went up easy!

  9. 135, 145, 135, 135Somehow I was lacking in drive and couldn’t push as hard as I wanted to.

    I was excited to do Windmills, which I’ve never done before. However, they caused mean cramps in my lower back. Also a new experience, but a less exciting one.

    Later some kipping pull up practice.

  10. Push Jerk (Behind the Head)3-3-3-3-352/62/72/82/92…extra 92

    Need to work on locking out my arms. I was only doing it halfway and the pressing/muscling up the rest…completely missing the point of the Push Jerk!

    Windmills – 3×12 both sides – 20#DB

  11. Push Jerks135, 155, 165(pr), 165, 165

    My jerking form was better at 155 and the first set of 165. Last two sets were more like push presses with very little re-bend in the knees. Still “donkey kicking” a bit.

    Windmills and reverse sit ups were fun and surprisingly challenging.

    43 Burpees were completed (NFT). Have decided to do two batches of 25 for time later today. The goal is to consistently complete 25 reps in under 1 minute.

  12. Push Jerks: 75,80,85,87,92

    This this correct margie? I don’t have my log book and I can’t remember where we started-lol. Margie thanks for your coaching, good stuf. I always have a blast lifting with you.

    Windmills 25lbs 3×12 and reverse sit ups-did an extra two set of those since they are so much fun.

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