Fitness: Clean Segment Deadlift + Clean + Jerk
Spend 15 minutes working up to a moderate load on the complex. If you have a hard time organizing the pull off the floor then perform the clean from the mid-hang.
Performance: Work up to a 1RM Clean and Jerk
Try and set a new PR but take no more than 5 attempts over 90%. Misses count as attempts.
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Front Squat
80% x 3 x 3
Take 80% of your recent 1RM. If you only have a 3RM, use this calculator to figure out an appropriate number.
Post loads to comments.
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Come back, DO! Come back, Jen S! We miss your ninja skillz!
- Do your spring cleaning now so that in one week, you can join CFSBK’s Clothing and Book Swap! Bring at least five items (make sure clothing is clean and preferably on hangers) and arrive at the 2pm start. Any leftovers will be donated to the CHiPS shelter and Dress for Success. Let us know what you are bringing!
- Hit all your mobility business today: Yoga with Whitney at 10am + Active Recovery at 11am with Coach Fox + Active Recovery at 12pm again with Coach Fox = so many opportunities for happy CrossFit campers.
- Enjoy the sunshine today, CFSBK!
Rings Strength Class: April – May
Rings Strength Class starts TODAY at 2pm and there are only TWO spots left! Jump on it, you lucky ducks!
Join guest gymnastics coach Ken H. as he takes you through four weeks of gymnastics strength training. This 1.5 hour-long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next six weeks. Students can then focus on that goal outside of class.
Saturdays from 2:00pm – 3:30pm
4/12, 4/19, 5/3, 5/10
*Please note that this class skips Saturday 4/26.
Price: $80 for 4 Weeks
Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
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Your Inner Fish (Episode 1) PBS
Moby’s “Flower” (The “Bring Sally Up” song) YouTube
Friday 10am
C&J (kgs)
198-209-220-231-242(F)
Really only clean pulled the 242 with no attempt at a third pull, so a huge F. No PR today but the jerk got better from 90kg on thanks to some eyes and cues from Noah.
FSQ
220x3x3
I hate front squats. If I was better at them I would have a bigger clean and jerk though, so…
half way point of strength cycle #6 aka the Cycle of Undisputed Squat Depth
wednesday
press: 106x3x2, repout @ 90 (12)
1 pound pr woohoo
deadlift
295×5
still feels real easy, especially now that im setting my back at the top rather than at the bottom
friday
sqwatz
280x3x3
these felt stupid easy. 285 is my 3rm, should blow by that this cycle. weve coined a new term for the depth ive been getting, i wont repeat it here but lets just say it rhymes with "draping the service" and might or might not have something to do with a pap smear.
bench
152.5x3x3, repout @ 135 (8). 135 was actually my 1rm 7 months ago so mathematically speaking im 8x the man i was back then
power cleans
145×3,2,1
these got worse and worse as i went along. bar got up plenty high, just too tired/scared to get under it
congrats to lisa who has already pr'd her squat (205x5x3), her deadlift (245×5) and funny/weird puppy/kitten noises (16)
Clean and Jerk: 135, 145
FSQ: 195×3, 200x2x3
Didn't make it through "Flower"
Yoga + 11am combo. I decided I need to focus more on regular stretching / mindfulness joy more than I need 11am AR classes (since I was asked to not spend 3 hours at the gym on Saturday mornings…). Ridiculously short / tight hamstrings. Ridiculous. Wouldn't hurt to celebrate my birthday by committing to 5x/week stretching and/or meditation.
Still feeling my back a bit so went easy at class today. I can "make" myself c&j a lot more but I'm so uncoordinated it's better to practice lighter weights anyway. Worked up to 135 with Paul, jerks still a work in progress. Paul's jerks are beautiful.
185x3x3 1 or 2 count paused front squats. Easy-peasy, back felt fine, will go up a bunch next week (depending on the rep scheme).
10am with Melo and McDowell. Great vibe in the gym this morning and it was so nice to partner with Lauren on the C&J. I was thinking I'd go around 100lbs since my previous PR was 105 and it's backoff week, but ended up PR'ing at 125!! McD gave me some excellent tips on keeping my feet wider and moving my front foot forward on the split jerk, which eliminated that strain I had felt in my lower back previously. I still need to work on dropping under the bar, but so excited for the C&J this cycle!!
FSQ – 130lbsx3x3, these moved easy. My quads are still on fire from the cash out.
Happy sunny Saturday!
113 on my C&J. I've hit 123 before and time was running out so I went for 128 twice and failed. But I'm glad I went for it because I'm so close! I just need to drop under. Got some awesome cues from McD on my jerk about positioning a bit wider and jumping my front foot forward move and my back foot out less. I nailed it at 103 and it felt so much more stable. Amazing!
103x3x4 on the front squat. We had time so Jaclyn and I did an extra set. I really want to be perfect at these.
Did the cash-out with squats and a PVC overhead to work on my positioning. It was helpful to see during this how when I get tired in the hole while holding something heavy (hello, 14.5), I come forward onto my toes.
Loved being in the gym today. And loved seeing JEN STOPKA!
The BB warmup routine is great. One of the best changes to this upcoming cycle.
Worked out after coaching today's classes — was on the platform next to McD, Ro, and Mike snatching and c&j-ing and enjoyed their good and intense vibes.
I did the air squat version of Bring Sally Up with the 1pm class as my warm-up 🙂
C&J: performance drills @33#
63×2, 83, 103×2 (the first one was weird)
113, 123, 133F (got the Clean (PR!), failed the jerk), then 133! 5# PR. I need to weigh myself again, but this is pretty much BW, which I have had as my goal for a few months now.
This was hard and amazing and a total rush. There was a lot of yelling. The clean got much better on the second attempt at 133 (I caught it low on my shoulders/chest for the first one but managed to push it up). The jerk was crazy — I basically only moved my front foot a little bit forward, caught it super high. So the good news is that if I can lock out 133 while doing really crappy footwork then I can probably split jerk much more when I commit to getting down.
Big thanks to Ro and McD for their words of wisdom, drills, and eyes-on during this, as well as to the magic that is Ms. Jessica Bailey's weight belt.
cash out: 5 sets of 2 chin-ups (c2b) and 1-2 dips.
bike ride home up the hills of park slope was slower than usual.
oh I forgot…
Front Squat: 75×5, 95×3, 105x3x3
Today's workout was kind of a shit show for me.
The original plan was:
10-1 reps of HSPU
alternating with
20-2 reps of Pistols
With 20 Burpees before the 1, 5 and 10 rounds on HSPUs
But I was fried from 20 rounds of Cindy yesterday so I eventually modified to 16 pistols total and 5 HSPUs per round. Lost count many times. It's okay though, because Fitness don't care, it just happens