Take 20 Minutes to find a 1RM Clean and Jerk
then,
"Grace"
For time:
30 Clean and Jerks 135/95
There is a 3 minute cap on this workout so choose a weight that allows you to complete all 30 reps in under 3 minutes. If you don't finish all reps: score is reps completed, and row a 500 meter (NFT) penalty for each rep not completed. For example, if you only complete 26 reps you row a 2K. Consider using ~60-70% of todays heaviest C&J.
Post time and Rx to comments.
Compare to 8.9.10 and 6.6.10
Greg N. Goes Chin Over Bar During Murph
Reminder there is NO 11am Teaser today
SBK T-Shirts are Back!
You asked for them! Then you asked again…then you asked again. And now the wait is over. We've got a full stock of SBK t-shirts in both mens and ladies cuts as well as ladies tank tops. Just in time for summer!
Calling all CrossFitters with Level 1 certs: the Northeast Regional Qualifiers are coming up, and we need your help!
The big weekend will take place at Reebok's new, fancy CrossFit facility in Canton, MA, June 16-19, 2011. This is the final Qualifier before the CrossFit Games in July.
Coaches David and Margie are on staff to organize and oversee the Judges and Athletes, as they have done for the past 2 years. We are looking for more Level 1's to join our volunteer Judging staff. We need folks who can uphold strict standards, work hard and give 100% focus. This is probably the most exciting job of the weekend since you get to be out on the competition floor in the middle of some fierce athletes.
Interested? Click here to learn more and register: http://cfnortheastjudges.eventbrite.com
Not a Level 1, but still want to be part of the weekend? Great! We need plenty of volunteers for important jobs such as scorekeeping, handling the athletes and set up/break down. Use the link above to sign up.
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The Latest 'Meat Causes Cancer Study' Balogna Fathead
Cal Strength's John North does Grace in 1:41 Youtube
Late post from today’s makeup.
Thursday WOD (4 rounds of 25 KB swings / 20 OHS / 15 Pull-ups)
14:53 Rx’d – I am pretty sure I only did 23 swings in the last round, but I definitely did 25 OHS, so I’ll call that even. First longish metcon in awhile, was unable to move for about 20 minutes afterwards.
Its to bad John North can only count the last 5reps ohhh burn!
On a positive note, I now like clean and jerks. I’m not very good at them, but I’m looking forward to really dialing in the form.Tweak in my forearm meant I dropped and chased the damn bar and lost tons of time. Only 21 reps at 70#. 155# max though. Thought that was pretty good for no experience with this lift. Getting the form right is really tough especially the clean.
hotel fitness center 1/2 murph:
1/2 mile treadmill “running”50 lat pulldowns on a crazy-machiney-way-in-front-of-you-thingamabob100 kneeling pushups150 squats1/2 mile treadmill again
time: no idea. do hotels even have clocks?moral: anything to get away from this army of well-heeled southerners…
Hey all, I didn’t get a chance to post yesterday but I definitely took time out to read and re-read the nice comments. Thank you all for you tremendous support and encouragement. I should also thank you all for your patience as I continue to develop as a coach, and continue to stumble over my words when introing a movement. What can I say, the shy girl still gets nervous in front of a large group… 😉
29 reps at 95#
WTF…. I dont know what I did wrong.
1st 10 were all consistent, didnt drop the bar. When I finished Margie yelled out “1 minute” At that point I knew I was probably not gonna make it.
That minute seemed to go by really fast. I took very little rest but in the end came up 1 short. Argh.
I think I got my PR on the clean and the jerk though at 150.
Pretty happy with that considering I havent practices either movement at all
a very fine 8AM with coach Margie and her 195’s.
WUdromsclean and jerk prep
WOD C&J 1RM(75 95 115 135)155 175 195all tall cleans no knee bending due to my knee issues. still felt pretty good.
GRACE2:42 @ 115
first 10 straight, then 5’s. could have, should have gone harder.
11 AM
Found a 1 RM max of 165. Tried 175 and failed. 5 pound increments next time.
Did Grace at 95, 2:51. Felt pretty good the whole time. Right weight for sure.
Also started a linear progression bench press on Friday. 175 5×3. Hadn’t benched since I started foundations (2 months ago) so definitely feeling it today.
C&J @143. Did a few reps here but felt that the jerk was ugly so didn’t go up in weight. Tried to get sharper at this weight and made some progress. Strange to think I did three of these under time pressure at the regionals last year – they felt heavy!
3 minute Grace @75lbs. Finished just in time. 🙂
excellent Active Recovery with Shane and a huge crowd at noon. i love that class so much; i always feel like a baby deer who can barely stand up in there, but i know we’re being looked after the whole class and I *always* leave feeling better than when i arrived.
the Saturday timing is also particularly excellent, although i’d happily take it on Sundays too.
i will miss it very much and hope someone else can step in and attempt to fill Shane’s shoes.
sad face.
4:41 as Rx’ed. 22 reps at 3 minutes. Rowed 4k penalty.
Compañeros!
Finally back to civilization and on a computer. The past few days Mike and I took a Bus to a small town called Quilatoa which is in the andes and next to a large and very beautiful lake located at the bottom of a canyon. We stayed there for a night with some french folks and then mike and I hiked about 10 hours from Quilatoa to Istinlivi. The trip was pretty amazing and incredibly exhausting. The trails are sometimes steep, sometimes narrow and over large drops, sometims all mud, often up very steep inclines and never ever marked. There was a lot of guess work along the way, plenty of advice from locals and some luck that finally got us to our destination, Istinlivi. Along the way we met plenty of the local indiginous people, got chased by dogs and played a game of soccer with a bunch of 6-11 year olds at an orphanage. The Hostel at Istinlivi was amazing, the first place with warmish showers and food that wasnt arroz con pollo as the only meal option. This morning, we hopped on the flatbed of a pickup truck with about 5 other people (Very Tight) and took a fast and bumpy trip back to another town (we were supposed to hop on a milk truck headed towards latacunga but it never showed up) and then took a bus back to Latacuenga where we are now at a hostel. I think we´re going to make a journey down south to see some ruins before heading to the amazon. The people here are very very helpful and friendly. Im especially taken by the generosity and work ethic of the indiginous peoples. Having spent the last few days in small mountain villiges seeing what these people have to do for the most basic needs really puts our own lives in perspective. Im talking like 80 year old women walking 5 miles to´bring back milk and potatoes. That or like 5 year olds carrying loads bigger than themselves over very dangerous mountain edges. They do all these incredible tasks with a smile and stoic attitiude. It´s really something else.
Anyway I´m enoying checking in on the blog and seeing what everyone is up to. I miss the gym, the coaches and our community very much. I had a dream that Shane opened a 5 star Paleo Restaurant and then another which was an episode of the office where the premis was that Kevin was hosting the North East Regionals and rigging the equipment so he could bet on the winner.. so yeah, Ive still got CrossFit on the mind.
Also- My triceps and chest are STILL sore from murph.
Finally- SCARY MOVIE NIGHT!!!!
my apologies for the rambling and poorly proof read post.
Clean & Jerk: 150 – matched PR on Clean and new PR on the Jerk (but it wasn’t pretty).
Grace: 2:50 @ 75#. Went lighter than I normally would have chosen due to back injury, and concentrated on keeping the form tight throughout, with good results (at least, my back doesn’t hurt).
Great to hear about your adventures David! Gives me my own travel bug.
c&j: 143 was easy, jumped to 153–got the clean but failed on the jerk twicegrace at 95: 2:52!
1/2 Murph, green band pull ups. 32:10. this was my first Murph exposure and I’m glad I went for half, because the prospect of doubling the work I did seems impossible. but next year that’s what I’ll do. thanks to margie for accommodating us, and to isaac w for joining me. btw, all you grace WODers looked like you were doing some pretty hard work as well!
C&J: 155, which was a PR. 160 just didn’t want to happen.
Grace @ 85#, 2:58.
Great to hear from you David– sounds like a super adventure.
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Intensity Day- Press- Deads
Squat:45×8, 95×10, 135×5, 185×4, 225×3, 255×1, 265x1280x7At rep five things started to fall apart. 6 was ugly. 7 was such a mess I decided not to push it any further. My knee caved and I GM-ed the shit out of it. I was not keeping it together. Slightly disappointed I didn’t at least make 8, but since this is my first rep out back I’ll take it and move on. No 10 pound jump though. I’ll go 285 next Saturday.
Press:45×5, 75×5, 95×5, 105x3130x5 and 117.5 x10OMG my bar math. I was going to do 117x5x3. I finish the first set and said, “shit, that was heavy. I don’t know if I can do three sets of that!” I was pissed because before I got sick I did 117 pretty easy. Then I looked at the bar. Wait a minute– that a 2.5# weight. Not a 1.25. I did 120. Wait a minute. There’s 10’s and 5’s. I did 130×5 which is definitely a 5RM PR. Wow, what a moron. But cool.
Instead of packing it in there, I decided to rep out (to a maximum of 10) the Press too. At the originally planned work weight which is 5 pounds heavier than any previous rep-out. Got 10 reps. Think I earned a 5 pound jump there. Will probably take 2.5. It’s good to know I have 130 work sets in my sights. It would be awesome to run this linear progression to the big plates for work sets on my press.
Deadlift:135×5, 185×5, 225×5, 275x2305x4 and 305×2
I got so obsessed with my hip level and feet I kept forgetting to pull my shoulders back. I actually rounded the top back. Lame. Stopped and did two more reps for form. Thankfully Jeremy was there for feedback and correction.
I had a weird sensation of needing to burp and it made me almost throw up due to the internal pressure of the valsalva maneuver. All in all a very strange Deadlift session. I also have a new weight belt (Toro lever belt which is awesome for squats), but I’m not sure I’m digging it on the deadlift.
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Cloyde– good to see you back at the gym today!
I was great to visit a new gym and feel totally at home. Thanks!C&J up to 235 (ties old PR)Grace 3:27 (PR by 11 sec)Grace penalty for reps over 3 minutes: row 2K – 7:56.A PR and a tied PR… I should drive down from Boston more often!
Day 1 CrossFit Endurance CertCalves. Kill.
100-105-110(PR)-115(F)
65 Grace in 2:45
This was almost all muscle cleans and push presses. I cant seem to figure out the xfer of momentum. Thx to Laurel for taking time to work with me on it.
I would love it if someday we had a weekend-long workshop on one of the olympic lifts. I would greatly benefit from working a skill progression in a series of back to back sessions.
For laughs:
Guinness Record holder for most pushups in 30 seconds (102 reps): http://www.youtube.com/watch?v=th9eRZkEjzg&feature=related
1rm 155 — tried 165 but failed
pr, I think. I remember trying 155 for the team qualifier last year and i didn’t get it.
grace 2:40 @80#
Try to find 1rep max forClean and Jerk
Warm up:45xgroup complex95xgroup complex135x2185x2
Work:225×1 235×1 250×1 PR
WOD”Grace”For time:30 Clean and Jerks 135/95Time: 3:07Rxd
Note:-Think I could have gone a bit heavier on the 1RM,with a lil more time-Next time hold onto the bar as long as possible