Fitness: Clean Segment Deadlift + Hang Power Clean + FSQ + Split Jerk
Performance: Clean Segment Deadlift + Hang Squat Clean + Split Jerk
___________________
Front Squat
Fitness:3×3 Across
Add 5lbs from last weeks front squats.
Performance: Work up to a 3RM
Try to beat last week’s numbers by 5-15lbs.
Post loads to comments.
C&J/FSQ e3/6
Kenny on Front Squats
- If you’re coming to the gym for Active Recovery you can go straight upstairs after checking in at the Front Desk. There is also a bathroom and clothing storage up there if you’d like to bring your stuff up or change upstairs.
Sign up for Strength With Coach Jeremy in 2014
Starting the week of January 6th Coach Jeremy will be offering another cycle of his ongoing Strength Intensive series. These cycles meet two or three times per week and are guaranteed to make you stronger! To see the dates, details and sign up options, please click any of the links below.
Strength Intensive-A Cycle-Novice 3 classes per week $300.00 monthly (4 spaces left)
Strength Intensive-B Cycle-Intermediate 3 classes per week $300.00 monthly (5 spaces left)
Strength Intensive-C Cycle-Morning Novice 2 classes per week $200.00 monthly (6 spaces left)
Strength Intensive-D Cycle Continuing Ed 2 classes per week $200.00 monthly (2 spaces left)
__________________
I lost my technique, and now I’m upset
The Prodigal Chain
Start of Days: Cortisol & Stress
Mattychm says
8am with D.O.
C&J – Split jerk seems like a more natural movement for me so I am glad we spent time on it today. Hit 175# performance-style with some real room to grow. Need to focus on landing with weight even on both feet. I am currently landing with a lot of weight on front foot.
FSQ – Hit a 3RM of 205#. The last one was grindy but got up there.
lady fox says
10am class.
DIY shoulder and thoracic mobz for about 10 mins before class.
Performance Clean & Split jerk:
83, 105, 115, 125, 135, 145, 155, 165PR
-really happy about this. The 155 was a jerk PR and 165 was a clean PR. Again, no doubt I've got more room to go on both.
-I've always been better/more comfortable cleaning from the hang but this segmented work has big huge in making me stay on tension from the floor. Love it.
FSQ:
135×3, 165×3, 185×3, 195×3
-don't feel as strong with these. Really hard to keep my chest and elbows up during those last 2 reps. Also feel like I'm not getting a great bounce out of the bottom.
Overall though great training day.
Chris A. says
9 a.m.
Second class in recent weeks at which D.O. cranked the David Allan Coe. Would not have pegged him as a fan. Also, would not have guessed it would be such inspirational music by which to lift. But it is! Focused on technical aspects of the lifts today and felt good about bar speed, getting under, landing right, blah blah. Blah, blah-blah, blah.
making chili, eating soup, feeding cats, throwing balls, drinking beer, eating more, passing out. Will be the rest of my day, in that order.
chris.arca@gmail.com says
9AM with DO.
Fitness Clean & Split Jerk Complex
75, 95, 105
– I did about 3-4 reps at each weight. My main focus has been on keeping tight throughout the entire lift and I can definitely feel a difference in the Hang Power Clean. Definitely felt like there was speed to these and my landing felt good (although I did come out a bit wide at times).
– I have to second Jess' comments on loving this segmented work. It's making me focus a lot on position and keeping tight and I'm feeling a huge difference.
– The split jerk was overall okay but I found myself losing focus after the Front Squat and not remembering to keep tight for it which led into some awkward stances and balancing acts. I did however improve on bending my back leg's knee a bit more.
FSQ
95×3, 125×2, 145x3x3
– Since I've been keeping a bit of a wider grip on the bar and pointing my elbows in towards each other and up I've been having a much easier time with the FSQs.
– My first two sets were good but my last set was ugly. I'm finding the complex (and staying tight all throughout the complex) to take just enough out of me to not have an edge on the FSQs today.
– Overall not bad but would like to have bounced up from the squat a bit more.
Question for everyone else – my Vibrams are starting to rip so I'm in the market for a new pair of kicks. Seems like the obvious options are Nanos, New Balance Minimus, and Innov 8s. Any recommendations or thoughts on any of these?
Todd says
11AM class today
Performance Complex
115×1,1 135×1 155×1 175×1 195×1 205×1 215xF,F,F
Rushed through those 215 reps trying to get one made. Arturo and MeLo both commented that a couple of them were definitely high enough to catch, but from the hang they're getting a little out in front and it's harder to effectively drop underneath.
Front squat
135×5 185×4 235x3x3
Glad I only went for a 5lb jump this week. These are getting heavy.
Chrisfoxnyc@Gmail.com says
C&J complex
Worked up to a few at 225. Felt ok.
FSQ
245x3x3
Back is feeling…off…glad I was able to train. Really made my day. Now I'm meeting my son's fiancé for the first time…whoa!
crossfitsbk@gmail.com says
I know this is sort of last minute, but if anyone would be interested in writing a short testimonial (2-5 sentences) about the Fitness and Performance training options I would greatly appreciate it for an upcoming article on ITA. Basically what you like (or don't like) about it in regards to your own training. Thanks!!!
Please email to David@CrossFitSouthBrooklyn.com
Thank you, thank you, thank you!
Grace.leigh.d@gmail.com says
C&J #63, #83, #103, #113
Didn't want to push it too much today because my left knee cap is feeling pretty tender today (back split leg)
Squat–west side wide stance moved to a 16" BOX!!! KNEES ABOVE HIP CREASE, BELOW 90 DEGREES FOR THE FIRST TIME IN ALMOST 5 MONTHS WITH NO PAIN!
Kept it a light recovery day since I did these yesterday @ 135x3x5.
Today was just 115x2x5 but it was a huge day for me in terms of my hip recovery.
katharinereece@gmail.com says
9am with David. Hit 103# on my clean and jerk, which is up 5# from last week, though the final iteration was kind of gnarly, mainly when it came to the clean, which I need to get more aggressive with. Noticing a theme, which I normally don't anticipate having a problem with…
Jumped to 135# on my LBBS because I felt angry about the last time. Jess loaned me her lifting shoes, and Fox was stretching near my rack and gave me a bunch of helpful cues. One was to quit taking breaths like a sissy (my paraphrase). David also stopped me when I was moving into the rack and corrected a few things I was doing wrong, such as not gripping the bar "like I meant it" and not having enough tension between my shoulder blades. Moved 135x3x5 pretty well–at least better than 125 on Thursday–and sort of feel like I had an intense reckoning with my squatting problems and fears. Quickly wrote down everything everyone told me in my journal afterwards. Might sound cheesy, but I'm really thankful for all of you.
Also came home and finally bought some lifting shoes. 🙂
Charlie says
12pm class with Josh and Arturo.
First exposure to both of these lifts this cycle.125 x 3 on the front squat. Probably not the best idea I've ever had to squat two days in a row but my knee feels normal so YAY!
Clean and jerk complex was fun. I got to 83# – I have a LOT to work on!!! I think the stick figure on the left hand side of the white board might well have been a portrait of me trying to split jerk haha.
joel.wertheimer@gmail.com says
Lifting at Gold's Gym in Kirkland, WA (they had bumps!)
HBBS: 285x3x5. This was snappy. 10 pound jump next week again. Want to see how far this goes.
Bench: 180x2x5, 180×8. Felt good, maybe had one more in me, but felt right to rack it.
Clean: Worked up to a 215 (PR) clean. Feels like I need to stop overthinking things when the weight gets higher. 205 was snappy, felt like that pull could have pulled 225. I think I'll start a heavy clean pull Friday/Sunday progression.
Whit H says
@Kate R YAY lifting shoes!!!
Jogged to 12PM class today because I just needed to sleep in and hang out with my dog and it was the BEST! Beautiful day for a little run, too!
C&J Fitness Complex
drills&warm-up @33#
63#, 83#, 93#, 103#, 113#, and then one more at 103# for fun
I noted at 93# that I felt like I needed to go longer in my stance. When Josh saw me at 113#, that was the correction. I managed to get it up, but definitely just needed to get longer and bend through my back knee more. My previous 1RM for C&J is 115# (118# on the clean, but not jerk), so happy that I was able to approach that quickly today. NEED TO BUY WRIST WRAPS TOMORROW, NO EXCUSES.
LBBS 140x5x3. Used one of the small weight belts (unlabeled) in the bin which was a huge help. Happy to get through these solidly without too much weirdness anywhere. Felt good, just hard.
AND a make-up post from Tuesday at CF Lake Forest:
Bench: 90x5x3
Some random snatch work.
4 RFT:
20 kb swings (16kg, face level)
10 T2B (15 reps first round, then scaled down to 10)
10 HR push-ups
time: 9:56