CrossFit South Brooklyn

Established 2007

Clean and Jerk Complex

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Fitness: Clean Segment Deadlift + Hang Power Clean + FSQ + Power Jerk

Performance: Clean Segment Deadlift + Hang Squat Clean + Power Jerk
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Front Squat

Fitness:3×3 Across
Add 5lbs from last weeks front squats.

Performance: Work up to a Heavy 3
Try to beat last week’s numbers by 5-15lbs.

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C&J/FSQ e2/6

Jaclyn’s Ultimate Box of Fitness

Holiday Schedule

Tuesday the 24th (Christmas Eve): No Active Recovery, no 8:30pm class. Otherwise normal.
Wednesday the 25th (Christmas): Only 9am and 10am Group Classes
Thursday the 26th: Normal Schedule

Tuesday the 31st (New Years Eve): No 7:30 or 8:30pm Classes. Otherwise normal schedule
Wednesday the 1st (New Years Day): No 6a,7a,8a or 10a Classes. We’ll still have a noon class PLUS an extra 1pm Group class and then a normal evening schedule.
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Klokov + Ilyin + Polovnikov Weightlifting Seminars – What did you learn? ATG

Comments

  1. Did this one yesterday at CrossFit En Fuego in Tampa. Worked up to 220 on the complex. Felt solid but pressed out on the jerk just a little. Then 220x3x3 front squat. Still feeling nice and light.

    Then did a Mercian with their performance track. 75# ground to overhead and double unders. 50-40-30-20-10 dus with 10-15-20-25-30 ground to overhead. Finished in 10:09

  2. 10am then AR. Feeling really strong today, not sure what's going on. I wasn't here last week so didn't know how much I'd be able to jerk… surprised myself and worked up to 185 with squat clean and jerk. I'm sure it wasn't 100% beautiful but I felt like I was hitting the positions, and I should be able to go up in weight next week no problem (except I won't be here… stupid Holidays). Then I did 235×3 for front squat, which is 50# more than I've front squatted before. My rack position needs more work and getting out of the bottom was quite hard at this weight, but it went up and nothing crazy happened. Maybe I should be back squatting more than this…

    AR was awesome as always. Again not sure what's going on with me this morning but I felt pretty limber, was able to do a few pistols with my problematic right leg after class, and couch stretch didn't feel like a badger tearing through my hip flexors.

    It's fun going up in weight and I would love to do a strength cycle… but I just signed up for a trail marathon in DC in a few months, so it'll have to wait (north face series, anyone else doing one of these? I did the bear mountain 10k last year and it was **amazing** I hate NYRR!). Time to get some new running shoes!

    Also: any box recommendations in Portland, OR? Not sure if I'll be able to go next week but if I can I'll give it a try… have never visited another box before.

  5. 11AM with Josh and McD

    Performance complex
    50×1 60×1 70×1 80×1 90xF,1 95xF

    Finally had some good leg drive and got under that 90, MIGHT have had 95 with a little more rest.

    Front squat
    135×3 185×3 230x3x3

    Still moving good with a 10lb jump this week. Will probably back off to 5lb jumps for the remainder.

    Sprint repeats home and back to get Crystal her forgotten lifting shoes. Then some DIY AR while I waited. Traps are on fire today, maybe from yesterday's heavy clean pulls.

  6. Little less than 4 weeks out and the volume is crazy.

    Back Squat: 255×2, 295×3, 355×2, 390×2
    Snatch Doubles: 165, 195, 225, 240
    3 Clean Pulls+Clean: 225(3+1), 235 (3+1), 250 (3+1)x3
    Power Jerk: 205×4, 215×4, 235x3x3
    Front Squat: 215×3, 250×3, 305x3x2

  7. 11am class
    Feeling pretty awful today after lots of merry making last night.
    205 for a few on the complex. Fell backward on one attempt and crushed my trachea iomm another.
    245x3x2 FSQ

  8. 11am class today.

    Performance Clean Complex:
    83, 93, 103, 113, 123, 133, 143, 148, 153f on the jerk.
    -i'm not moving my feet much and not dropping near enough in the jerk. Oddly, I actually got under 153 but I just pushed the bar way out in front so didn't have a chance. It's definitely there.
    -a bonus of knowing that I've got to focus on the Jerk is that I don't think about how heavy the clean is. And cleans have felt great so I'm kinda loving this.

    FSQ-heavy 3
    135×3, 155×3, 170×3, 180×3, 190×3
    -the last one kinda felt like crap with my elbows/chest dropping. I just got lazy and tired.

    Late night last night so I wasn't sure how things would go today. Overall, pretty happy I kept it together. Cool down with a nice motorcycle ride with the SBK Moto crew for some brunch and now I think I'm going to nap. Good day.

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