In 15 Minutes, work up to a heavy single of:
Fitness: Power Clean + FSQ + Split Jerk
Performance: Clean & Jerk
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Front Squat
Fitness: Find a 3RM
Try to add 5-15lbs from your heaviest exposure yet.
Performance:
75%x5
80%x3
85%x2
90%x1
95%x1
100%x1
105% + if still moving
Work off your projectd 1RM. Try to avoid failing but use spotters just in case. Use this link to project your 1RM for today’s work sets.
Post loads to comments.
C&J/FSQ e6/6
CFSBK Swole Patrol in Nigeria
“These are the awesome guys that lead our little weekend CrossFit meet up in Nigeria – what we are unofficially dubbing CrossFit Naija. They’re US servicemen that are nice enough to share some of their PT training experience, technique and equipment with us. Awesome guys that are building a really open little community here!” – Melissa L
HAPPY BIRTHDAY LINDSTAR!!!!!!
- Good luck to Jake L. who’s competing today to qualify for the US Nationals!
- Best of luck to Coach Fox, Bob S, Ben W, and Pierre D who will be competing in Shoreline CrossFit Masters Throwdown and BBQ today!
- When was the last time you went Ice Skating?! CFSBK is going this upcoming Friday at 7:00pm. To view the details, check out the event page. Please RSVP by Monday at the latest. Non-CFSBKers are more than welcome to attend!
- Today at 2:30pm, the CRASH BEASTS will be taking on the deaded 2K ROW, testing their laborious hours on the ERG. We’ll be projecting this on the big screen, all are welcome to come cheer them on!
Community Potluck Tonight!
Tonight starting at 7:00pm we’ll be hosting our first CFSBK community potluck in 2014! This event will simultaneously kick off the new year, support the Look Feel Perform Better Challenge, and bring folks from all times and corners of the gym together. All are welcome and encouraged to come. We can’t wait to see you there!
Potluck Notes:
- If your food needs to be kept warm or hot, you’ll need to provide your own crock pot or method for keeping it at serving temperature. We’ve got surge protectors and extension chords
- We’ll provide note cards for you to label your dish with.
- When you leave please take everything you brought with you. Do not leave any pots/pans/tupperware utensils etc. They will be discarded that night.
- Parents, we’ve got a minature bouncy castle inside your kids can play in.
- If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end we’d appreciate it!
- Feel free to bring any alchohol you’d like too. If you’re not doing the LFPB Challenge and want to bring some non-paleo booze, that’s okay too.
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The sum of all natural numbers is -1/12
The Bizarre Border of Canada and the United States
First time clean in ages. Didn't feel too bad! Must be stronger.
Front squat 125# again strong. Thanks to David for the tips
8am with MeLo and DO.
Great time cleaning with Brad–gave me some good tips on the jerk.
115×3, 135, 165×2, 185, 205, 225C (no jerk)
225 would have been the holy grail of PRs — clean, jerk, and clean and jerk PR all in one. Happy for the clean PR (+10). Brad said I had the height on the jerk, but the bar was way out front and I didn't stand a chance.
Then FSQ with Packer and Samir.
185×5, 195×3, 210×2, 225, 240, 250, 260 (PR+15)
Nice breakthrough here. Got up on my toes on the last attempt and stalled until I found my heels again. I've been lowballing my FSQ numbers for some time, so it's nice to have a true 1RM to work off of for future cycles.
Fun 8am class, first time going in that early on the weekend… still a pretty big class!
Clean & jerk up to 164# (split-jerk pr). Limited by skill more than brute force here, very inconsistent. I always smash myself in the throat at least once, I'm going to feel that for a while. Complete failure at 175 but that was my inconsistency, not as much the weight I think. With practice I think I could go up a decent amount on this.
Front squat – 250×1, good depth, 255×1 (pr), DO said it was low enough "by a nanometer" but I'm not thrilled with myself for that. Same deal with the back squat, I'm getting nervous because I don't have much experience at these higher weights and cheating myself on depth, 255 wasn't so hard I couldn't have made it if I had gone lower.
I think I can still get more out of LPs on the squats so I'm a little conflicted about whether to do fitness or performance. The fitness rep schemes definitely leave me more exhausted and sore, which I like, but I feel like I should try heavier weights as well to get comfortable with them and to have an idea what I can do.
It's never a good argument for something's plausibility that it finds an application in string theory.
Folks might find this page interesting too: http://www.quora.com/Mathematics/Theoretically-speaking-how-can-the-sum-of-all-positive-integers-be-1-12
Now, on to the lifting.
Felt very tired on the cleans after Thursday's shoulder-intensive WOD so I stayed stuck at 135.
Front squats with Packer and Ryan: 185×3, 205×1, 225×1, 240×1 (old PR), 245F, 245F
@MGMT, I think I see my black clotch wrist wraps in the lost and found photo from a couple days ago:
http://www.flickr.com/photos/cfsbk/11973925026/
But there was nothing in the bin or behind the desk when I was in for OG on Friday. Any chance they are still around somewhere?
Fun 10am yoga class this morning — thanks to all who came!
11am with Ro and McD
C&J:
-committed to performance today, in hopes that dropping to full squat would just automatically convince me to get under the bar. It worked.
-drills @33#, first practice pull @63#.
-63, 83, 93, 103, 113, 118 (PR! the clean was gross. power cleaned it but didn't really get under, so caught with low elbows, reset and dropped for the front squat, then got it overhead), 118 again… full squat clean and jerk in good form.
Previously (last year after the open), I power-cleaned 118 and then failed to get it overhead.
So, that's definitely a PR for full squat clean AND a PR for jerk! About 90% BW (thanks, Dave, I went home and did the math!). BW C&J, I am coming for you!!
Front Squat:
-since i was hitting LBBS in prep for TTD, I decided to do 3×3 today. Kept it at a moderate weight: 115#
Cash out: theracane and lax ball in my shoulders/neck, which felt a bit tweaky after today's work.
Happy Birthday Lindsay! My whole family can't wait to come to your birthday potluck bouncy-castle party today.
Really happy to be back on the O-lifting track after a hiatus leading up to TTD.
Snatch on Thursday. I finally seem to have gotten past trying to understand what's going on with my arms from start to finish. I still have all my usual confidence hang-ups, but I made it up to 94#-ish. Very exciting.
C&J this morning. I wasn't feeling strong today (going on day 5 of less than 6hrs sleep), but I was happy about 123#. Lots of fine tuning to do on all the pieces from start to finish. A stronger front squat would also help. I love this lift.
AR today hit all the exact right spots. I was also lucky to make it to AR the last two Tuesdays, which were great. I've been feeling creaky lately.
@Fox – Great post yesterday. I shared it with some friends and co-workers and it was fodder for some good discussion/ideas.
Good luck today Jake!
Go get it Masters!
Yeah Crash-B'ers!
@Todd and everyone:
Here's how LOST AND FOUND works:
After we take pics of everything in the bin, we put it in a bag and quarantine it upstairs in the office. This way, no new stuff gets added to that pile and we can keep "old" things separate from "new" things.
We wait for two weeks so folks have a chance to pick stuff up, then donate that bag to CHIPS. (As more stuff surely accumulates in the bin!) The process repeats.
So, your wraps are probably upstairs in that bag! Just ask someone to help you or if there's no one upstairs that you're going to disturb, just go grab them whenever you're next at the gym.
*This is also written and posted in a BIG PRINTED NOTE that I taped to the front of the lost and found bin a couple wks ago in case folks were like "hey, where's my sh*z?" 🙂
Addendum to my last comment re: Lost and Found.
There is now always a FD person working while we have group class and OG. So… please see your friendly neighborhood FD staffer for help with all this kind of jazz. We're here for YOU! We will go upstairs for you so there aren't so many cooks in the kitchen up there.
Gracias!
Jake – updates? I'm sitting across the Lurong booth thinking about how strong you are. #deerantler
The event up here at Shoreline is only running 2.5 hours behind 🙁
noon class
did #60 on the c&j which im just happy to get that weight over my head, just need to drop my body down a little more. got to #90 on front squats which im very happy with and just need to tighten up some more. got real tired towards the end haha.
good luck on the throwdown today!!
This was a surprisingly good week for me.
Surprised myself on the bench with a 90×5 PR. When deciding whether or not to try more than 85, which was hard but doable, Noah said to go for it and try 90. Glad I did! Success!Thanks, Noah!
Same thing with the HBBS – Katie asked me if I wanted to do 130, which I wasn't even thinking of trying, and the word "sure" just popped out of my mouth. 130×5 PR, BAM. Done. Not slow either.
Then again today with the cleans and front squat. I remember when I couldn't even get the bar up when in the 70's, and succeeded with 85 today. Thanks Nancy for teaching squat cleans to me early in the cycle! I've never really "gone for it" on the front squat, so in succession with the rest of the week, banged out 125×3, then a rep at 135 for good measure. Could have done more if I wasn't so tired from the cleans and previous front squats.
What I have learned from this cycle:
-Use a lighter bar for the drills, then make bigger jumps as to not waste so much effort warming up.
-"Go for it" more often.
-Snatches will never be my friend.
-Despite the leaps made with the lifts, I do miss having programming with more cardio. Even today I felt like there was something "missing" after we were done. Yeah I rowed for a bit afterwards by myself but it was boring and couldn't convince anyone to join in. One two-lift day per week is plenty IMO and would rather have a WOD the other 4 days.
-Even though I told Josh I would give HBBS a real shot this cycle (I really did this time, I promise!), my heart still lies with Low Bar.
-Squat Cleans and split jerks are super fun.
Bring on crush week!
Update….
BOMBED OUT!
I will probably try to write a longer post tomorrow when my head is more clear. However, here is the gist.
Warm-up
132
176
198
220
242
253
264
The warmups all felt great. The bar felt SUPER light and I was moving well. To start, the platform was in a TINY room with 80 chairs full of people sitting right in front of you. I walked onto the platform, faced the crowd, and literally just blanked out. I have never had that many people watching me lift and I think my CNS flat lined.
Opened with 275#:
I walked up to the bar, didnt set my back, and pulled the worst snatch i think i have ever pulled. Wasnt even close. This is the first time I have ever missed an opener. It felt slow, it felt awful, and it felt really heavy. My confidence went to ZERO.
Second attempt at 275. I set my back tight, tried to be more patient with the pull. Pulled it plenty high, stood up with it 80% of the way but just dumped it forward. Third attempt same deal. Bombed out. Felt terrible.
I felt awful, and my friend who's also a lfiting coach sort of told me that if i didnt feel like clean and jerking then i shouldnt. And when I thought about it, i was so deflated that I scratched it, and drove home.
Here's the lesson for Jake Leivent, and anyone competing…I guess in anything weight lifting. YOU DO NOT CHASE TOTALS. You go to a meet to make lifts. You go to a meet with a PLAN that makes sense for you and not with a plan to try and qualify for a national event that is 6 months away. If qualifying happens, it happens. I have said many times to people that you "train for your opener. Your Opener should be something you can manhandle"…that you can hit on a bad day. Yet I got so caught up in trying to put up a qualifying total that I forgot what I already knew. I practiced poor meet protocol and paid for it. YOU DO NOT open with 98% of your PR, at a weight you have really only hit 3 times. You have to earn the right to open with 275#, and I have not. Another lesson for me…just because you have hit something ONCE in training, in NO way means you are going to go out and hit that in a competition after cutting 9 lbs.
So, while this day sucked and I am disappointed in myself, it was a great learning experience. There is no rush to qualify for nationals. nationals is 6 months away. And right now, I am not good enough to qualify. Maybe if the stars aligned today I would have, but with only 3 meets under my belt, I should not have expected to. I came into it overconfident and the barbell showed me who was boss. It was a humbling experience, which is a good thing because at times maybe im too cocky about what I am capable of doing athletically. Getting humbled is a good thing for anyone.
Back to the gym tomorrow. Train hard, be more patient, and forge on.
See you all on the platform.
I've really been pushing myself this cycle so I'm excited to have hit 73# on the C&J complex and 105# on the FSQ which was 10 heavier than I had anticipated!!!
Let's see what crush week brings…dun dun duuuun
Travelling back and forth to DC on an interview two days ago might not have helped my cause either. #excuses
@fox. I wasn't too strong today. Feel like I let the gym down. :(( I'll come back strong though!
Great time at the potluck tonight! such a great turnout!
Sorry to hear it, Jake. Can't wait to hear all the details
CFSBK is currently the 5TH LARGEST OPEN TEAM IN THE WORLD