Perform one Clean and Jerk every minute on the minute for 15 minutes. On minutes 6 and 11 increase the weight 5-10 lbs if all previous attempts were successful.
(E3/4)
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compare to 7.26.10
Assistance Work
Broad Jump: 5 attempts
3 Rounds NFT:
10 Dumbbell Sotts Presses, each arm
10 Hip Extensions, hold each extension for a 2 count
Coach Shane hits the top of his 2nd Pull
Congratulations to Jenn M on her 2:01:12 Half Marathon time this weekend!
Happy Birthday, Regan JF!
Upcoming Foundations:
August Evening Cycle
Dates: 8/16-9/8
Times: Mondays and Wednesdays from 8pm-9:15pm
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Today is the start of a new week! List one thing you'd like to accomplish by next Monday.
Sarah says
Way to go Jenn!
Charlotte says
Happy Birthday Regan!I did Fran on Friday with Margie and was a full minute slower than I was in mid-May, when I was just finishing a 30-day Paleo challenge with strong emphasis on good sleep. So by next Monday I hope to be able to say I’ve gone to bed on time every night this week (except Wednesday, when N and I are going to see Arcade Fire! Woot!)
Michele says
by Monday, i want to install the blackout blinds i got for my bedroom.
sleeeeeeeeeep.
Michele says
awesome article on preparing yourself to squat from greg everett over at Catalyst:
http://www.performancemenu.com/articles/index.php?show=article&articleID=69
Charlotte says
Fun noon class with Mr. Fox. Nice to see the bouncy Scott L. in attendance.
Forgot to write down my broad jump attempts, but I basically hit 75″ on all but the last, when I got to 80″. This was fun. I also really liked the C&J workout–great way to get in a lot of volume *and* a fair bit of weight. My legs is tired!
108×5, 113×5, 118×5.
I need to do Sotts presses every day. Did 10lbs, then 15, then 20 for the 3 rounds. 20 was hard.
Dan Rx'd says
NPR talks about the shoulder: http://www.npr.org/templates/story/story.php?storyId=128830458&sc=fb&cc=fp
By next Monday I will succeed in running a single distance in excess of 15km.
Ran 12.25km last night in prospect park total time: 1:12:03. First 5K wasn’t bad, but really paid for it in the final 2km.
Shoulder/neck are a little tight, don’t think I an go overhead today, will likely squat!
.DMG says
i would like to get some good sleep.
good noon class with the fox and co.
WUfoam roll4min row. 20s/m
BROAD JUMPSfirst time doing these. always missed em. till now.1. 77.5 2. 86.5 3. 83.5 4. 92.5 5. 92.5
C&J WOD(65, 95, 115, 135)155×5 165×5 175x5felt good. more please.tried alternate leg landing on the warm ups, didn’t feel too bad.
ASS WK3rnds nftdb sotts press. hadn’t done these before. 20lb. 5 each arm x3. i like em.10×3 hip extensions
David Osorio says
I will be sure to slap my thighs and back around before I squat after classes tonight.
This week I would like to finish all the links on the website and update the event photos
Regan says
Thank you so kindly for the birthday wishes! There’s a birthday soul food chicken outing tomorrow after Coach Jeremy’s class. All are welcome shoot me an email. If you’d like to come. I dearly love my sbk family. You guys have made for a very special few days.
Deb says
I think I just erased my post by accident.
Tweaked today’s WOD and subbed Power Snatches for the C&Js.
Warmed up with multi-directional anterior reaches. Then Sots Presses. Really like these. Used 10#,15# twice, then 2 sets of 3each arm at 20#.
Power Snatches at 52#, then 47# for the rest doubling up from rounds 8 through 15. That’s a lot of snatch.
Have to make up the broad jump!
Vincent Dugan says
106″ (8’10”) Broad Jump
WOD:Rds 1-5) 115Rds 6-10) 120Rds 11-15) 125
katie says
Ran around the block twice–tried not to hate running.
Broad jumps — 5’7.5″, 5’9″, 5’8.5″
C&J–stuck with the split jerk, but they certainly weren’t always prettyrds 1-5 = 123#rds 6-10 = 128#rds 11-15 = 138#
3 rds 10 hip ext + 10 DB sots presses (20, 15, 20)
Samir Chopra says
Three broad jumps: 80″, 84″, 83″
Clean and Jerk WOD (excellent way of doing this lift)
Rounds 1-4: 105Rounds 5-15: 115 (threw in a couple of extra reps as well)
Sott’s Presses at 20 lbs.
Carlos says
Bought a rower cheap off a co-worker. Got home too late for class.
At home: assembled rower and rowed 1000m. It works!
Wod 105/125/135 (need to buy more weight)
Presses with 30# kb
Whit says
Ran around the block once, then subbed the second lap with row.
Broad Jump: 5’10”, 5’10.5″, 5’10”
C+J WOD:rds 1-4: 75rds 5-15: 80First time with C+J. 80 was medium-hard, ready to push it. Still feel awkward on the clean phase, but thanks to David for coaching.
Sotts presses @ 15 lbs x 3 rounds. 10 Hip extension x 3 rounds.
Foam rolling and free handstand work.
stephaniep says
worked up to a 6’8.5″ broad jump
did all c&js at 123 and had some major issues with my back. sigh.
3×10 hip extensions3x10 sotts w 15#
Becca says
Broad Jump6’3″ = best attempt. (The other 2 attempts were 6’1″ and ??) I definitely can improve on this.
C+J70x5, 75×5, 80×5
Aks workSotts presses @ 15lbs – 1×10 round on my toes then 3×10 legit roundsHip extensions 3×10
Joe says
Broad jumps6′ 6’5″ 6’5.5″
Clean and Jerk on the minute1st five: 95×1/minute2nd five: 105×1/minute3rd five: 110×2/minute
Accessory workRound 1: 25lbsRounds 2&3: 20lbs
Laurel says
Tried to post once, but something happened to it… we’ll see if I now end up with double posts.
Ran around the block twice with Katie, company helps with the running-misery.
Broad Jump: 7’6″,7’9″,7’9″. 8 feet eluded me and is now a goal (thanks Brian.)
C&J: 123,133×6,138×4. This got quite hard, light headed and disassociated for the last two reps. Need to be faster under the bar.
Accessory: 15lb Sotts presses, hip extensions with added 10lbs.
Jess says
Late post, but want to be able to track back.
Broad jump:5’11” was my best. I feel like I should be better than this.
C&J:95×5, 105×5, 115×5
Accessory: 15lb Sotts presses, hip extensions.