CrossFit South Brooklyn

Established 2007

Push Jerk

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compare to (5×3) 7.15.09 and (5×1) 2.26.09

Accessory Work
GHD Sit-Ups 101 (Level 2 Only)
Alternating rep rounds for time of:
42-30-18 Double-Unders
21-15-9 Pull-ups

If you don't have strict pull-ups, you're going to do:
Ring Rows 3×10
Assisted Pull-ups 3×5
Instead of the accessory WOD

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Sumo Deadlift Asta Pulls

AUGUST FOUNDATIONS
CFSBK is proud to open our next cycle of Foundations!  Interested participants should look over the program overview here and contact me (David(AT)CrossFitSouthBrooklyn.com) if you've got any additional questions.

Our next cycle of Foundations will meet on Mondays and Thursdays at 8pm on the following dates:
8/3, 8/6, 8/10, 8/13, 8/17, 8/20, 8/24, 8/27

If you'd like to RSVP your spot please shoot me a confirmation email and register online here (There are two options for this cycle, choose the top one)
__________________
We've got Stickers!! Big thanks to Jack for getting these printed up for us.  They're available for 1$ at the front desk. Represent!

Remnants of a very UNHEALTHY Lifestyle  stumbleupon

Comments

  1. Warm UpKB Swings .30sec x2Jump Rope .30sec x2hamstring stretches

    WOD push jerk(barx4 95×3 135×3)165 (stopped because of leg tweak. went light, worked on technique)95×4 95×4 115×4 115×4

    21-15-9kb swings 1.5pd/ring rows/sit upsmuscle up practice 1×10 raised rings for each attemptGHD sit ups 10x32K easy row – 7.50

  2. w/ukb swings, jump rope

    WODPush Jerk165x1175x1195x1210x1225x1

    I push press a bit more than i jerk, gotta work on that. I think I could have gone heavier as well. Followed this up with making up yesterday’s WOD

    3 Rounds For Time20 front squats as rx’d 115 lbs580m13:53

  3. Much respect to Scott for doing the FSQ/Run Wod scaled up 7lbs in 8:44. Dude is FAST! It was also great to do the last run with Gabrus, he said this workout has been the most painful wod he’s done yet. woo!!

    I can’t stop looking at those pictures on today’s link. How could someone survive seemingly only on nicotine, soda, and corn syrup based fast food???

    If anyone paid 1.50 for the stickers yesterday, I owe you some change.. David Mcgrath negotiated on behalf of the members to get it down to 1$ per sticker.

  4. Are you kidding with those pics?! What a train wreck!Save me a sticker, please.

    It is almost time to come home – anyone wanting eggs please send me an email (cows_ski(at)hotmail.com) with how many you want. I will bring them in on Monday. See you all then.

  6. Push Jerk, worked on technique, mostly. Still no “explosion” from the hips, push pressing too much, squatting too little. As with everything.

    3×95, 3×105, 3×115, 2×125, 2×135, 0x140

    Did KB, Ring Row and sit up accessory.

    Picture reminds me of some dorm rooms from the 70’s…

  7. If you’re coming to 6pm and would like to know a little more about the GHD sit-up, I’ll talk about it in some detail at the beginning of 7pm’s class. Feel free to stay. We’re only going to dose (1 set) the 7pm athletes.

  8. What I truly find unfathomable about those photos is that that woman had a FAUX STUCCO AND GLASS side table! I can’t even tell you how greatly that offends my sense of design and aesthetics! Seriously? That wasn’t obvious to anyone else?

  9. 165,175,185,195,200f,200f

    David’s suggestion to tighten legs muscles before the dip helped.

    4:50 (I think) for the accessory WOD.

  10. push jerk45*5 65*5 95*5 warmup95*3 115*3 120*2 115*3 115*3shoulder felt ok except on the 120 set probably a little too optimistic at this juncture.ring rows and assisted pullup as the accesory.

    and yes tamar there is something in each and every one of those pictures to offend everybody, no what what there sensibilities are. the sad part is that this is a reality for more people than we think.

  11. Push Jerk115x3, 135×3, 135F, 135F, 115×3

    My shoulder bugged me. I’m pretty sure it’s just the starting position.

    Anyone have thoughts on shoulder surgery? I have two labral tears – 16-year-old injury.

  12. Today was the 1st day I started to feel more comfortable with the push jerk.Tightening up made a world of difference–as did David fixingmy rack position.

    One thing with Push jerks the past few times is Ive been struggling with holding the wight–my thumb wrist really felt like it was going togive,so Id compensate in other areas.

    David helped me do a neck,shoulder rack technique that made the weight feel weightless in my rack.

    The main thing Im struggling with now is my confidence.Im still scared Im going to push the weight into my chin like I did a few months ago–and therefore I dont commit to really getting that weight up most times.

    WOD 7:15 I scaled the double unders to do 21, 15, 18 since I only have single,single doubles.I found this heavy ass ropein the locker that was great cause it really whipped around fast. the downside (or maybe motivating factor) is that it would whip the shit out of my shin if I missed. Pullups as prescribed–I need to tighetn up my kip.I know a couple times Shane was probably looking at me sideways for not getting all the way up over the bar.

  13. Push Jerks135x1 – 145×1 – 155×1 – 165×1 – 175×1

    Still a work in progress, need to get under the bar faster. Then much needed pullup practice.

    I’ve been crazed at work for a few days and haven’t been checking the site, but I’m definitely in for the rowing thing. Exciting!

  14. Push Jerks145,160,170F,170PR,175F.

    42,30,18 Double Unders21,15,9 Pullups.6:50. All pullups were unbroken. Now I just need better double unders and I can get a better time.

  15. I did Barbara today – 5 rounds of 20 pullups, 30 pushups, 40 situps, 50 squats. I went at it with out having eaten anything in the day and I really gassed at the end. Took me a good hour to recover, all shaky and shit.

    splits – 4.53; 7.04; 7.58; 9.31; 9.29. Total time – 38.55 I think that’s pretty sucky. I’m gonna get my ass kicked as soon as I come back.

  16. Hahaha,David Mak, I was just telling Foundations all about how I consider Barbara one of the most intense doses of CrossFit you could give yourself. It’s the only workout that’s made my throw up.

    Warm-up x3ish300m Row5 Wall Ball Shots, 14#10 Hip Extensions

    Warm-up wasn’t really that but I happened to do those things, it was pretty unorganized.

    Push Jerk 5×1(45×5, 75×3, 95×3, 115×2)145×1, 155×1, 165×1, 175×1(PR), 185×1(PR)

    185 was the first one that came out of the rack which I wasn’t confident I could make.

    Never Underestimate the importance of ritual with max effort lifts. I think my childhood OCD comes out when Im going for a single. I just need to do the same things over and over again to put myself mentally in the right place. For example today’s was:Stand in front of the fan and shake my armswalk to the edge of the mat, and stop my feet 5 times each sideWalk to the rack, Shake the bar two times, one last breathNeck, Shoulders, grip, breath.. walk it out.

    42-30-18 DU21-15-9 Pull

    3:01 as Rx’dAll pull-ups unbroken, rope felt weird today, it felt too short.

    Brian would you concur?

  17. Push Jerk: (45×5, 65×5, 75×3)85,95,105,115,125

    David corrected my rack position and at first it felt so peculiar that I made a face at him and changed back… but as the weight got heavier it clicked and, like Shawn, I could suddenly hold the weight easily on my shoulders and my wrists stopped screaming at me. Thanks David!

    Next step is to master bringing the weight down without tweaking my shoulders and wrists. For the last two lifts I bailed off the top instead of bringing it down to my shoulders. Felt a little like cheating, but Shane said it was ok. I think I might do this for heavy overhead singles for awhile because I think it is bringing it down that is doing most of the damage to my shoulders and wrists – then I’ll practice that form with lighter weights until I master it without pain.

    Accessory WOD: 8:21 as Rx’d. Thanks for taunting me Juliana – it definitely made me push harder at the end. My toe is still hurting and double unders did not feel very good, especially after Monday’s WOD. I found I could only string together 5 yesterday. Pull-ups were ok, but I need to cycle them better.

    After class I was shaking, despite wolfing a peach. I think I didn’t get enough calories yesterday, so was extra ravenous and exhausted.

  18. Push Jerk135 / 155 / 165 / 175(PR) / 185f, 185f, 180f

    175 went up really easy. This was a previous PR and I tried to muscle up for a serious 185PR. So close on both, but scaled back to 180 and pulled my back a bit. Paying for it this morning.

    42-30-18 – DU21-15-9 – Pull Up5:13All double unders unbroken. Pull ups broken into bite sized pieces. Tore my hands on the last three.

    David – I think you may be getting taller. The rope felt the same to me.

  20. Still not comfortable with the Push Jerk. I don’t commit to utilizing the momentum and as a result I end up just pressing the bar 3/4 of the way. Need a lot of practice here.95-115-135-145(F)-140(PR)Accessory WOD as Rx’d:3:45 Lost about 20-30 seconds because on the 2nd set my rope was knotted and didnt realize it until 25% of the way in. Pullups are feeling more comfortable. Did those w/o interruption. Nick I would be happy to talk to you about your shoulder based on my experiences in the operating room. I’ve seen over a thousand labral tears. I also know directly or indirectly every sports medicine surgeon in the city so I can make sure you get seen by a competent professional.

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