Clean and Jerk
Take 12 minutes to warm up a bit beyond your clean and jerk weight for the WOD.
Post loads to comments.
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“2-Mile Grace”
For Time:
1-Mile Run
30 Clean and Jerks 135/95
1-Mile Run
The fastest “Grace” times are around 2 minutes. For scaling, choose a weight here that you can throw around a bit, maybe even cycle some of the reps and finish the barbell portion in no more than 7 minutes.
Post time and Rx to comments.
A note from Coach David: “Bliss and I dropped into Full Range CrossFit in Providence, RI while in town for a wedding. Here we are with head coach and owner Alecia post workout. I’d recommend people stop in at FRCF if they’re in town. The class was well organized, they offered leveled programming and train in macrocycles like we do at CFSBK. The space was also clean and well organized and everyone was very friendly! Will be going back soon.” For more details, check out his Travel Gym Recommendation—and post your own!
Upcoming Schedule Changes
- ACTIVE RECOVERY is CANCELLED today, and Saturday’s Noon class is cancelled indefinitely. Check out Yoga for Athletes at 10am with Coach Whit instead!
- Kids Club at 9am is CANCELLED tomorrow (9/6).
- The following classes will be offered as a modified schedule for Labor Day (9/7):
- 8:00am
- 9:00am
- 10:00am
- 12:00pm
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Posture: An Easy Way to Up Your Performance StrongFirst
Never Too Old! 77-Year-Old Woman Transforms Herself Through CrossFit People
8am with Melissa and Ro
Hit a heavy single at 205# which felt a lot better than the last few times I hit that weight. Still struggling to stay tight through the whole movement. I tend to get soft at the bottom of the clean or at the bottom of the jerk. Good notes from both coaches today.
Grace Sandwich Rx'd in 21:21
First mile in 7:35.
Grace as bailed singles in 5:10.
Second mile in about 8:21. It took a full lap to get my legs back.
DIY Cashout of 3×10 GHD Sit-ups.
Was that Providence Rhode Island? Love the place – i was born and spent many vacations at the RI beaches and in Providence.
Worked up to 90# on the Cl&jerk, lower than my 1RM but not feeling confident with my shoulder lately.
WOD: 22:42, scalled to a 1600m row and 75lbs on the 30. The rows were 7:07 and 6:55 which left about 8mins for the C&J part. I was thinking 6 per minute for 5 minutes, but it really fell apart and ended up in the 8 minute range.
Now it's off to the NYC Unicycle festival at Governor's Isle w/ th kids.
-rg
Just a reminder, Anti Gravity is CANCELLED tomorrow.
We apologize for the heavy atmospheric conditions.
Clean and Jerk: worked up to 88. Definitely can go heavier, ran out of time… And was lifting in running shoes.
Wod: 20:17. Worm told me her time at the start of class so I tried to go faster than her 😉
First run: 7:18
Grace in 4:54 @68#–> wow! Should have done 73#!
Second mile: 8:04 should have sprinted last lap… Can't tell if I was lazy or legitimately tired.
Sad there's no AG tomorrow. I've been obsessing over Nestor Abad and gymnastics in general lately. I might have to do some back levers at OG tomorrow…
Yesterday – 10am class
Power Clean and Jerk
115-165-185-205-225-235
235 is a power PR
2 mile Grace
26:06
This was awful. I hate running. First mile in about 9, second took over 11 with some walking. Grace was almost a break.
Dropped into CFPOP to do some programming
Power Clean OTM @ 124x1x5
Clean Pull @ 140x3x3
Power Jerk OTM @ 103x1x5
5each-Front Rack Reverse Lunges @75/85/95
3 Rounds
10 back extensions
15 sit ups
10 Glute bridges w/pause @ top
C&J
83×3
93×2
103×1
108×2
2 mile Grace Rx'd in 26:03
1st mile in just under 9 minutes
C&J were all single power cleans + push jerk in about 6:45
2nd mile in just under 10 minutes
Need to run more outside of CF
Whit said I wasnt keeping my shoulders back or back tight during the cleans. Thought I fixed it but Ro came over later and said the same thing. Tried to tighten up more but I was tired. Ro counted down my last 10 reps to keep me moving. Thanks!
Off to Philly for the weekend for Melody's wedding!!!
Poorly typed from my iPhone
Open Gym
Pause Squat
45 x 10, 95 x 5, 135 x 4, 165 x 4, 195 x 4, 210 x 4 x 3 (8RPE)
Press
45 x 5, 65 x 4, 75 x 3, 80 x 3 x 4 (8RPE)
WOD (thanks MeLo for this one)
3 RFT
20 x Wallball (14/9)
20 x KB (Russian @24kg)
20 x Box Jump (20')
2 minutes rest
12:04
Wanted to get a FGBish workout in since it's coming up and all. Wallballs feel so much lighter and easier these days but I still managed to miss the target a few times. And my lungs are tiny.