CrossFit South Brooklyn

Established 2007

Clean and Jerk | WOD 5.14.15

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Fitness: 3 Cleans + 1 Jerk
Work up to a moderate load on the complex.

Performance: Clean Pull + Hang Clean + Jerk
Work up to a heavy load on the complex. 

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e6/8
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For Time:
2-Mile Run

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Comments

  1. Clean and jerk complex felt a little off today. Worked a ton of reps between 135 and 195 making sure not to go up til it was smooth.

    Run in 12:13. Way faster than expected given I haven't run more than 800m in at least a year. I actually probably left too much in the tank not knowing how to pace it. It's almost like CrossFit transfers over into other sports.

  2. 6am with Jess and David

    Clean & Jerk
    Worked up to 205# then did another couple reps at 185# for practice. I got the same note from Jess and David about my knees coming in on the dip which is the same note I get from every coach and it happens even when I concentrate hard on it. Not sure where the disconnect but it lies somewhere between my brain and my knees.

    2 Mile Run in 13:24. Happy with the sub 7 pace. Thanks to Michael A. for being my pace car. I rewarded him by talking him into sprinting the last half block. Good stuff. I appreciate the Murph practice.

  3. 6am with David and Jess. I worked up to 135# on the fitness clean complex. The jerks felt sluggish today and I was jumping forward a bit on them, which didn't improve that. The cleans actually felt pretty good. I think I'm getting better at getting under the bar quickly.

    I finished the 2 mile run in 13:42. It's been a while since I did anything like that and I was quite pleased with my time. I'm glad to be taking a rest day tomorrow, though; for one reason or another the last three days have left me feeling pretty beat up.

  4. 6am. Worked up 195# on the performance complex. Had room to move up but felt sluggish today. I did move quickly when I had too. Jerk is coming along. Hope to see it next cycle. Metcon: 13:18 Rx.

  5. Came in for the 5:30 class yesterday with McDowell and Noah after a (way too) long hiatus.

    205x5x3 on the LBBS, which felt really really slow and heavy. Then did the performance WOD rx'd in 8:50. I have not missed double-unders.

    Just signed up for my first strength cycle! Stoked.

  6. 7am Oly Cycle

    Warmup: Moved through the hang and power positions with the PVC with our eyes closed. It's helpful to feel the positions and to be mindful of keeping my weight mid-foot.

    Cleans from the floor, pausing at the knee: 33, 83, 103, 113, 123, 133, 135PR!, 143PR!!, 153F
    After failing 143 last week, this was moving much easier. I got a little greedy going for 153, but it feels within reach.

    Jerks from the rack: 33, 83, then 1 behind the head + 1 from front rack at 83, 73×3, 83. I was trying to focus on keeping my weight and managed to hit myself in the chin :/

    Snatch: 33, 63×2, 73×2. Kept it light and reinforced keeping my hips at the same height from the hang to the power position.

    Yay Strong Laura!!! I CANNOT WAIT to see your gainz!!!

  8. 7am with David and Jess. (Too early..ahh)

    Worked up to 93 on the complex. Was leaning forward on the dip. noted

    14:39 for the 2 mile run. Not as bad as I expected !

  9. STRONG LAURA OMG! I'm excited for you and also oozing jealousy! I cannot wait to see what insane gainz you put up, lady.

  10. Giant Post Ahead…

    Yesterday Morning:
    7 Rounds, NFT:
    10 push-ups
    15 hollow rocks
    (hip mobility and mashing in between)

    Yesterday Afternoon:
    5×2 Jerk from Blocks: (mix of kilos and #, so this is pounds…)
    77, 99, 110, 119, 77
    -getting used to R foot fwd. still liking it, but need to solidify back foot toes in.

    5×2 Clean from Blocks:
    77, 99, 119, 130, 135
    -not fast out of the hole. good pull and height, but need more tightness and bounce.
    -legs tired

    Joined 5:30 for the MetCon (DU's and S2O):
    Time: 7:36 RX'd
    Was fun to do this with a bunch of other strong women all going RX'd!!!
    DU's: first set one early trip then unbroken, 2nd and 3rd sets had more trips, but not bad.
    S2O: 5-5-5, 6-6, 4-2(F3)-3, I think. can't remember, but I know I failed one in there.

    Today:
    Probably should've taken a rest day and worked out tmw, but alas, I didn't rearrange my schedule. Right Knee is feeling very cranky.

    Three beers last night and not much sleep didn't do me any favors (but it was fun!):

    EMOM 10:00
    A. 3 T&G Power Snatch: 63, 63, 68, 68, 73, 73, 78, 78, 83, 83 – kept it nice and light today, focused on drive through legs and punching under. good.
    B. 2 T&G Power Clean + Push Jerk: 83, 88, 93, 93, 98, 103 – called it there. shoulders were started to speak to me in that old achey way.

    FSQ, 4×10:
    105×10, 115×10, 125×10, 135×7 (F8)
    -really wanted to stop after the set at 125, and maybe should've listened to that. just fatigued.

    Quick conditioning: 3RFT
    270m run
    10 GHD sit-up
    Time: 5:44

    Cash Out: SHOWER and DOUGHNUT!

  11. @Allie – I am not going to be able to do the Spartan Race :,( I would love to transfer my registration to you (don't worry it will be in your name). If you'd like to proceed please e-mail me at colleenmar@hotmail.com.

    Hope your workout today was super!

  14. Performance clean: 83, 88, 93, 98, 103. Had time for one more lift, but 103 hurt a little bit so stopped.

    2 mile run in 17:46. Did the 6 laps around the block so it was technically 2.10 according to Map My Run 🙂

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