Clean and Jerk 90% x1x5
Perform 5 Clean and Jerks at 90% of your heaviest load on the C&J Complexes from this cycle. Aim to be consistent on all of your heavy reps.
Clean and Jerk 80-90%x1x3
Clean Pull 115%x3x3
Post loads to comments.
3 Rounds for Time of:
20 Air Squats
5 Power Clean and Jerks, 185/125
This workout should take around 8-12 minutes. The barbell movement is programmed such that it’s heavy but doesn’t require breaks over :10 or so to get through. If you’re using a lighter load and working on technical issues, you can increase the reps to 7 per round. Keep the air squats clean and fluid.
Post workout of the day results to comments.
Great shot taken by Jessica B of Team CFSBK at yesterday’s team completion at CrossFit 718. CFSBK Super duo Coach Melo and Alex even took first place overall yesterday! If you competed yesterday, post thoughts and results to the comments section! You can see a few more pics on our Flickr page.
- Do you have a regular movement practice dedicated to optimizing tissue integrity and recovery? If not, check out why so many people love Active Recovery. Today at 11am with Coach Fox!
- We’ll be streaming The CrossFit Games during Group Classes today and at OG tonight! Come on by if you want to check it out with other folks or while you train. Will Ben Smith hold on to his narrow lead over Mat Fraser? Can a country with just over 300,000 people have TWO of the fittest women on earth?
The Second ever AntiGravity Class today!
Is your kip krap? Are you muscle-ups more like muscle downs? Are your pistols mere pop guns? Coaches Noah and Arturo have designed Anti-Gravity: an hour-long gymnastics strength, skill, and conditioning class.
The class will focus on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. Our goal is to improve not only skill, but gymnastic work capacity and muscular endurance.
When: Tuesdays at 7:30PM and Sundays at 2PM (Today!)
Cost: This counts as a regular group class
Each class will consist of skill work, strength development, conditioning, and flexibility training. Every class will include dedicated strength work and a WOD, so its intention is to be a complete workout of the day on its own.
What if there was a black hole in your pocket? Kurzgesagt
Are we really 99% Chimp? Minute Earth
Coach Ro says
Anti-Gravity Programing 7/26
Skill: Kipping HSPU
Strict Pullup to 5RM
Toes to bar
Rep Rounds for Time
9 AM with Coach Fox. Inspired by the propulsive, wildly energizing mewings of Bon Iver, over half the class seems to have PR'ed, myself included – hitting 78# several times very smoothly – I think I could have gone even higher but was happy just repeating smooth clean & jerks at PR weight. Did the WOD at 63#, that was a fun one.
More importantly! Wondering if the David-Constance commercial can somehow be posted to the blog, for those of us who don't have cable TV!?
Rob F says
If anyone has the link for the commercial can you text it to me. Thanks
Hi I have it on my phone I'll text it to you Rob!!! I can also send it via Facebook!
(Also the video is kind of janky since I just took a vid of it on my tv!)
Yesterday OG- last heavy day before the meet. Long lifting session with Margie.
45 x 10, 95 x 5, 135 x 4, 165 x 4, 185 x 3, 215 x 2, 245 x 1, 255 x 1 (shallow), 255 x1, 265 x 1( shallow), 265 x 1, 270 x1 (PR!!!!) (8.5/9RPE)
When I eventually started hitting depth, it felt way lighter than I expected. Bar speed was fast on the PR and I managed to keep my chest up too. I really just ned to focus and not let negative thoughts pop in my head because I can definitely lift this at the meet, and more, if I can just figure out where the bottom is.
Comp Bench Press (pause)
45 x 5, 75 x 4, 95 x 3, 115 x 2, 125 x 1, 135 x 1, 143 x F, 135 x 2, F, 125 x 3.
Almost had it.
135 x 5, 185 x 4, 215 x 3, 255 x 2, 285 x 1, 305 x1, 320 x 1 (9RPE) (PR!), 305 x 2 (9RPE), 295 x 2.
Cant really believe how good that felt. I think I could even have pulled 325 and it would still have felt like a 9RPE.
Even if everything goes wrong next week, it won't matter because I have already reached most of my goals for this training cycle. Probably one of the most important things I've learned is perhaps that just because I can lift something on a given day, it doesn't necessarily mean I should.
Still lots of work to do on form etc. but enjoying the whole process.
Allie B says
It was so inspiring to watch our folks compete at 718 yesterday! You learn a ton from watching competitions like that (and the games too!)
Clean & Jerk at 87 5X1. This was not 90% of the highest I've gone this cycle. It matches the highest I went last week. It felt really good and I was able to do 5, my technique continuously getting better with each rep.
Wod: 8:00 on the dot, 72#. I was so inspired by Melo/Alex & whit/Brendan yesterday at the comp. They just sprinted the entire time and never slowed down. When they were done, they collapsed to the floor. I realized I have never felt compelled to lay on the floor post-wod and I don't full-on-sprint. Today I definitely sprinted. Throat burned, but still didn't feel the need to lie down. Someday… I also made sure to think about technique; some folks from other gyms looked atrocious when cleaning during the competition yesterday– total disregard for form. It was gross.
Sad I can't make anti-gravity. Probably for the best, my shoulder could use a break.
Hi all! I'll post the long format version of the commercial on Tuesday if you havent seen it yet. I wasn't able to post it until after it aired through the Games. Thanks to Robin C who made it, he's incredible!
Fitness C&J at 103#. Felt blah today but Katie said form looked good so that makes me feel better.
WOD @93# in 10:12 or 10:14. 2nd and 3rd jogs were slow. Air squats unbroken. Singles on the C&Js. Push jerks were a little messy bc I did the WOD in running shoes so had a tough time balancing properly in cushy shoes.
Sad I'm missing instruction on HSPU later today!
Congrats to everyone who competed yesterday and to MeLo and Alex for taking first!
Would like to kick off congratulations to Megan and Rich Armstrong on their baby boy, Teddy, born very early on Friday. Studies continue to show that CrossFit parents make strong (and super cute) babies!
And, congratulations to all the 718 team competitors!
Dropped into Diablo Crossfit (Pleasant Hill) for some lifting. Reallly a great place to go and lift. Its enormous, has dedicated Olympic platforms and nice bars.
Snatch pulls@ 308x3x3
10 Reverse hypers
David osorio says
If anyone wants to come down to the gym were watching the games now and grilling!!!!!!
Teddy is so friggin' cute. Congrats to my AR pals Meg and Rich!
Planning to watch the Games — and the commercial! — on DVR the second I get home from pub quiz.
@Jbails – awesome photo
Thanks David, Arturo, Cam, Michele and everyone who pulled off a great Games grilling party and Open Gym session. Fun and pleasant way to spend a summer Sunday evening 🙂
Worked on some Snatches (up to ~85-90%) and C&J (up to ~90-95%) as well as some heavy Snatch Pulls (@115% and 125%).
Intermission firefighter's carries ..Because MeLo said so… Lauren S to 4th Ave and back with 5 squats in the middle
<3 you, SBK