Today we'll spend 30 minutes working on your Clean and Jerk technique, afterward we'll do some rope climbing.
The Subway Series 5K'ers
Interested in joing CrossFit or know someone who might be? Check out our upcoming Foundations cycles, available in the morning or evening.
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Thank you to everyone who came out yesterday and made the 2010 JacintoStorm one of our most memorable storms ever!
Want a little Active Recovery?
Our Active Recovery class which meets Tuesdays at 6pm will now be available as one of your weekly sessions. So if you've got a 3x per week contract you can use A/R as one of your classes. Additionally, we'll extend the per class rate to A/R if you'd like to drop in on top of your Group Classes:
Rates:
Drop In/2x week/3x week: $15
5x week: $10
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Competing in the Subway Series Strongman/woman event at CrossFit
Virtuosity? Paulie S has invited competitors
to the CFSBK Annex to learn some technique with these odd objects.
Where?
Quist
Industries
When? July 17th from 11am-1pm
Contact:
Email ps(AT)quistindustries.com to RSVP
WEAR TALL SOCKS for rope climbing!
thank you each and everyone of youfor the great time I had yesterday.Today I feel light like walking on air.
All of the results from the recent 5K are posted here: https://spreadsheets.google.com/lv?key=0AvTok_abAdnPdDViaUg1SExqX0Uwb3FPMHBkSGpidXc&hl=en&authkey=CNTVgskF
Sweet, I’m out of town for back off week.
See y’all next Thursday.
I am going home to York, Pennsylvania this weekend and just found out that the local affiliate holds their Saturday sessions at YORK freaking BARBELL. how excited am i?!?! i feel like Bill Pullman in Independence Day when they let him inside Area 51.
Fun noon class with Coach Fox and Coach David. (Nice coordinated skull t-shirts, guys, btw.) Really appreciated the clean & jerk practice, although it was a slight challenge to hold onto the barbell with my Storm-shredded hands. Great to see Scott L back!
Foam rollingClean & Jerk drills2 rope climbsThen, 3 assisted muscle-ups with David! yee-ha!
The split jerk thing is all new to me–I have pretty awful balance so the lunge position feels way less stable than a squat, but I’ll believe you guys that this will be better in the long run. 12-15 reps at 60#. My quads are very much feeling yesterday so that was plenty heavy for me.
First time on the rope–thanks to Fox, I figured out the feet part so could basically squat my way up the rope. Got to the blue tape, next time all the way.
Nice work Baz on the rope climbing!
Thought about not coming in but knew that I could use the technique work. The 7pm class had some new faces…welcome!
-foam rollin’-press, push press and push jerk drills-several push jerks with 45lb bar-split jerk drills followed by several reps of split jerks-many cleans at 65lbs with front squat-finished by putting the whole c&j together for several reps.
Then rope climb! Went all the way up my first go. Not as high on other two attempts because my hands freakin’ hurt from yesterday. Still fun though! Thanks David for the solid c&j coaching and for the new way to get down from the rope. Need to work on that.
Almost forgot. Did some double unders after class and got to 60 unbroken! PR baby!
C&J @53lbs. Splitting is feeling marginally better than it did a few months ago when I started learning, but still not so sharp. Looking forward to improving my movement.
1 rope climb up without legs and the new descent, 1 with legs and then switching to the new descent. I love the new way of coming down. David Mak looked like a pirate and I certainly felt like one.
C&J practice @ 42#This was “fun”
Made three or four rope climb attempts. Tall socks = smart, short shorts = not. Ouch! I am going to make it to the yellow tape next time! And will also work on my less-than-graceful descent…
C&J practice @ 53lbs. This was a good place to start. I’ve had some exposure to the split jerk before so it was fun to get back to it. Just as important, my cleans got progressively better! Less pulling with my arms.
I made it to the very top on the rope climb (x2) for the first time. But holy ropeburn, Batman! I was trying to remember to bring tall socks but, of course, I forgot. Had I figured out the new descent sooner, my legs would be in a lot better shape right now. I did a 3rd climb to the half-way point so that I could lock in that technique. With some guidance from Dave Mak, it finally clicked.