CrossFit South Brooklyn

Established 2007

Clean and Jerk On the Minute

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Perform one rep every minute, on the minute for 15 minutes of:

Performance: Clean and Jerk

Fitness: Deadlift to midhang + Mid Hang Clean + Jerk

Pull back some weight and use this to refine one aspect of your technique . Your goal is for the reps to get better as time goes on. We will be clean and jerking on Thursdays this cycle!

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10 Minutes NFRs of:
24 Hollow Rocks
12 Dumbbell Thrusters

Whiteboard banter with McDowell

Photos with Bekka P

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Squat off with a weightlifter, bodybuilder, strongman and powerlifter
Number of the Beasts What do CrossFit athletes listen to when working out?

Comments

  1. Unusually large 6am class with Jess and DO. Fun change of pace for the warmup. Partnered with Joy for the WOD at 93#. Possibly could've added more weight, but was happy here for back off week and really tried to focus on my form and keeping the bar close to my body. Super excited that we'll be seeing these on Thursdays for the next 6 weeks!

  2. Unusually large 6am class with Jess and DO. Fun change of pace for the warmup. Partnered with Joy for the WOD at 93#. Possibly could've added more weight, but was happy here for back off week and really tried to focus on my form and keeping the bar close to my body. Super excited that we'll be seeing these on Thursdays for the next 6 weeks!

  3. Big 6am class today with DO and Jess. I like the "EMOM" format for the clean & jerk and in general I'm happy we'll be doing c&j on Thursdays this cycle. I kept it very light at 85lbs and actually managed to do a couple of reps that felt like "ahaaa, that's what it should feel like…" After a few months at this, my coordination seems to be improving, even if only marginally.

    More importantly (and in line with that "Number of the Beasts" article linked above), I was psyched to hear some Operation Ivy while working out today! It takes a lot to make me nostalgic for my 80's/90's SoCal upbringing, but between the taco talk and the music, mission accomplished.

  4. 6am with Jess and David.

    fun class today. Started the clean and jerk emotm wod with 155, and went up to 165 around the 11th rep. Felt good. Looking forward to finally digging in on this lift!

  5. 6am. Worked at 175# for all 15min of the clean and jerk. Cleans were good. About half the jerks felt good and the other half felt unstable. Shoulders and traps are a bit tight today and I wasn't getting into a good position overhead.

  6. Did the entire complex today at 83#, which is about 75% of my 1RM. This weight felt perfect, as it was heavy enough to expose flaws and imbalances, but light enough to focus on form without getting too tired. David helped me out with some awesome adjustments that made all the difference. My clean is coming along but I have a bunch of things to work on with the jerk. Looking forward to the upcoming strength cycle.

  8. AM Snatch Drills session w/ DO

    Triples from High Blocks (2x Power Snatch 1x Snatch)
    40×1 50×1 60×1 65xF 60×1,1 64×1,1 65×1

    Started getting under faster about half-way through. Doing 2 power snatches was making it harder for me to get all the way down on the full snatch though. Need to work on hitting bottom FAST.

    Snatch Balance
    50×3 60×2 70xF,1,1 80×1 85×1(PR) 87xF,F 80×1

    A few of these were like snatch grip jerks that I rode down a bit once it got heavier, again need to DROP and feel comfortable at the bottom. The make at 85 was pretty good and beats my previous 1RM OHS though.

    Glute Ham Raise with Green Band Support
    3×8

  9. Had a great time back to SBK post vacation last night with our mini (in comparison) 6:30pm class. Let me just say… not doing CF for a little over a week and working up to a heavy 1-RM gassed me..

    Big thank you to McDowell for spotting me.. especially when my foot cramped and I sat down on him. Whoopsie.

    Anyone have any advice for feet (for me it's my left foot) cramping up when lifting? I wanted to blame it on being barefoot and wearing flipflops for a week but I'm sure it's more than that.

  11. Nooner with Lady Fox and DO.

    I wasn't expecting to do the NFR work so it was nice to do it as a warm-up. I went with 20# DBs which were way heavier than I expected!!!

    I love the EMOTM format. I kept it light at 63# so this was a nice laid back lifting day for me. By the fifteenth rep I think I had made some progress thanks to some cues from Jess. Wrote down every single thing both coaches told me so I have some confidence that next week I will be able to build on whatever progress I made today.. Hopefully at some point I will feel comfortable enough with this to start adding weight.

    CRASH-Bs
    3 x 2K, with 5 mins rest, 5 secs/500M slower than race pace.

    1. 8.19.5 2.04.8/500M 23SPM
    2. 8.19.5 2.04.8/500M 24SPM
    3. 8.21.1 2.05.2/500M 25SPM

    I did not have it in me to nail the same pace for the last one, but I am still happy with the consistency- much better than last time.

    3RNFT
    10 RDLs 32kg
    15 goblet squats 16kg
    5 thin blue banded pull-ups, thin red band for last set.

    My pull-ups are improving- I might even be able to use the orange band next time. Maybe I am lighter than I was. I don't weigh myself but I do weigh my food. Is that weird? Lol.

  12. Calf still feels wonky and wasn't sure what was going to happen if I worked out, so another DIY today:

    warmup 3x{6 pull ups, 22 hollow rocks, 15 air squats}. Six was noticeably harder than five but will try 7 next time.

    Then clean and jerk, trying to focus on position in the jerk. I think it was OK… 65×3, 95×3, 115×3, 135×2, 135 f.

    Then lbbs, first time in forever. Worked up to a single at 285, didn't want to try heavier outside of cfsbk. Was certainly pretty heavy.

    Started to run a little bit but wasn't sure my calf actually was OK so stopped. Hopefully good by Saturday, but if it's still wonky I can still do yoga and AR… Glad we have all these options!

  13. Really enjoyed the class today…
    went through 5 rounds of warmup and I did not think I was moving fast.
    Managed the last 1/2 of the clean and jerks at 125 and that felt light to medium. I should have started at 125 vs 115. Fox helped me out with some better hand positioning so the jerk went better. THANKS again!

    Loved reading over the music people listen to. Liked the bagpipe comment. I am surprised we never have like house music going. I am talking real detroit/chicago house. Its BPM is typically around 128 perfect to move to but not drive you too fast and certainly not slow. Sometimes hiphop's pace is too slow for wods where you want to always be moving but not at an overly explosive pace. Music certainly can be a big influence on cadence and rhythm as well as mentally where people go to.

    BTW the suicidal tendencies today in class was perfect for digging in for the C&Js.

  15. 530 with Josh and Arturo

    85lbs EMOTM squat clean and jerk oh boy did I love this workout!!!! I have to admit working on technique and form at 42 lbs for an entire linear programming has paid off my technique and form is great !! Thank you CFSBK for another cycle of my favorite lift!!

  16. C&J at 83#. Felt a little light, but my jerk is so iffy that it was probably the right weight. Not sure. Also excited to be doing OTM work again.

    Cash-out with 50 push-ups, NFT. All in sets of 5, which was cool.

  17. 115 on the clean and jerk OMEM. doing a lighter weight ref clean because I can't go any heavier overhead gave me the wonderful opportunity to work technique and was able to drop into full squat clean for maybe the first time. It felt great. Jerk on the other hand is still a work in progress. Feeling a bit tight and slight pull in right neck/shoulder.

    Great working with Shawn (Sean?) and big shout out to Tom, always a treat when we manage to synch our schedules!

  18. 6:30 class
    198 for the OTM work. Did one at 209 but felt off so I pulled it back. Felt plenty heavy tonight and like I was finding the right positions all over again each rep, especially on the jerk. Also I've developed this potentially bad habit of taking a double bounce out if the hole on weights over 205…

  19. This is only my second time doing Clean and Jerks and I really like them! Was at 80 last time a hit #85 this week. I like like like the EMOTM thing. I like it when I don't have time to think too much before a life. Just do it. I agree with everyone that it's got me excited for Thursdays. Thanks to LouAnn (spelling) my barbell buddy and new side-shave twin. Skrillex!

    back up post from yesterday – what's the difference between a 1rm and a heavy single?

    LLBS – I ran out of time and only got to 155. My 1 RM is 170…so I guess I'll just have to see how this plays out with the way were using percentages this cycle.

    Starting a new cycle has a way of making me super excited.

  20. Love C&J on the minute style, but it didn't go as well as I'd have liked.

    108# for the first 12. There were a couple decent ones, but I kept jumping, dipping and leaning forward.
    113# for the last 3. The first of these was one of the better ones, and then failed the last 2 clean attempts.
    One last at 103# to end on a non-failing note. Meh

    Then some handstands and some snatch drills.

    I know this cycle is going to make me stronger, more fit and a better person, but I miss inversion Mondays and am sad that there will be less oly lifting.

  21. Press@145×50 (This was broken up into mostly 5's after the 3rd set)
    Pullups-50
    Dips-50

    Already pumped for tomorrows OG. Going to be slamming some bars.

  22. Got suckered (ok not really) into a 9 min wod with McD, Ro and Fox during my 11am break.

    30 shoulder to overhead, 65#
    20 burpee box jump, 20'
    15 toes 2 bar
    20 s2o, 95#
    30 burpee box jump
    15 t2b
    Amrap s2o, 125#
    -got through 26 burpee box jumps in the round of 30. My quads were surprisingly firing much harder than I thought they would be. Maybe the squats yesterday? Anyways, fun to work with these cool cats.

    Oh, and I'm definitely doing the weightlifting meet on march 16th. Lauren B. and I would love more female athletes join us! Any questions, please let me know. Jessica@crossfitsouthbrooklyn(dot)com

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