Clean and Jerk
Every other minute for 24 minutes (12 total reps): 1 Clean and Jerk
Start at about 60% and go up from there. Goal is to add weight every 2 minutes. Attempt to end up near or beyond your current 1RM, if you’re feeling good then go for it.
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4 Rounds, Not For Time:
20 Hollow Rocks or V-Ups
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Come get your clean and jerk on today, for the eighth exposure of the movement in our eight-week cycle! You ready for Crush Week next week?!
- Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!
- SCHEDULE CHANGES: Active Recovery is CANCELLED tomorrow as Coach Fox is out of town.
- GOOD LUCK/BREAK A LEG/BUT PLEASE DON’T to Steph M. and Linda H. who are competing in Hail to the Queen at CrossFit Queens today! Let us know how it goes, ladies!
GET ROLFED: A Note From CFSBKer Jessa Z.
Jessa Z. has been a certified Structural Integrator since 2006. Before that she was a certified Anusara teacher running around the city teaching yoga, hosting retreats, teaching anatomy, and generally just geeking out on the body. She loves to move and challenge her body. She runs, swims, dances, and plays. She was a competitive athlete as a kid and had injured herself repeatedly throughout her teen years. It took a lot of trial and error, but with a toolbox of yoga, Pilates, weight lifting, and Rolfing, she has been able to live pain free despite playing hard.
What is Rolfing/ Structural Integration?
Rolfing was developed by Dr. Ida P. Rolf, a biochemist hailing from Brooklyn NY (for real). She called her work Structural Integration (SI). SI’s premise is that gravity can support the body if the body is organized properly on its vertical line, the generally accepted position for “good posture.”
RSI re-educates the body, improving its organization through a progression of sessions that manipulate the fascia. This reorganization of the fascia releases compensatory patterning and frees our soft tissue allowing the body to adopt a more efficient posture. The result is increased range-of-motion and movement differentiation, increased metabolic support, and higher functioning proprioception. Translation: you work more efficiently!
Jessa is offering a super discounted rate, only for CrossFit South Brooklyn! Try it out for $100 (reduced from $175), or three sessions for $375, (reduced from $525).
Contact Jessa and Brooklyn Rolfing at 917.597.8597 or info [at] brooklynrolfing.com.
The Limit Christian Wiman, for Harper’s
Allie B. says
Clean & Jerk: hit 100 2x! First one had a little press out, last felt solid! So happy to have jerked 100! Thought I might fail 103, so I decided to just use fractionals. Glad I did! Ellie and I discussed how nice it was to have ample time to get past our current PR. Fun day today.
I'd love to clean 125 and jerk 115 by the end of the year!
OG sesh w/ Coach & JL came through 🙂
— rough rough week, and didn't properly fuel for today's workout
69 1×2–> knee was getting tired and I was gassed so I called it–probably gave up to soon
71 kg x3
20 banded good mornings
1 min plank
where'd the GHD go?
Felt totally smoked yesterday. Wasn't properly fueled for that workout and was finishing off of a really tough week–both in and out of the gym. Head wasn't in it. Heart wasn't in it.
Afterward–lots of good conversations with Coach about getting "comfortable" with the 80-90-95% because anything before that is really warm up, but also working within those percentages to work on the muscle between my ears which still seems to be my greatest opponent. The heavy/high volume days have been rough but I look forward to working on some goals to get through them.
Woke up the leanest I've been since high school? Sitting flat on 168 and hoping to get down 3lbs for the 75kg class. Strength continues to go up thanks to RPStrength and all the food 🙂
Brad D says
10am with McD and MeLo
C+J: the last 3 were not pretty, but everything up until then was solid. Think I'll spend some time getting comfortable with 225 before attempting to PR again.
135-215 in the first eight attempts
230 (tie PR)
235F (missed jerk)
235 (PR, but not a pretty jerk)
NFT: abs are already smoked from some diy ghd work on Thursday, so went with hollow rocks and pushed the runs to try to get my HR up a bit.
DIY gymnastics: fooled around in 608 after class and ended up with a 32ft handstand walk PR, and an unbroken bar muscle up PR (5). Good day.
Kayleigh R says
Day started by missing most of the warmup looking for my missing lifting shoe. Yes, 1 shoe. Eventually found it deep under the table with all the water bottles. So all of today's success is dedicated to the wonderful Cam who helped me search for it for quite some time.
C&J: 83, 103, 113, 123, 128, 133, 138, 143 (PR), 148 (PR), 153 (Clean, F Jerk), 153 (F)
138 was a recent PR in August, so I was super excited to match it and go beyond (even with just the clean). Need to continue to get under the clean quickly. The two minute schedule helped me stay consistent without psyching myself out by thinking too much. I totally failed the last attempt because I skipped the 11th attempt to have extra rest for the 12th attempt, but ended up thinking way too much about it.
Great start to the day 🙂
The 597 GHD has been put to pasture. A major upgrade is on it's way.
Clean and Jerk Every 2:00
95 (209 lbs)
Was beat by that point so I skipped the last two clean and jerks.
1 Squat Clean + 2 Split Jerks
185 x 6
Working on re-racking to my shoudlers and speed on the second jerk
Kipping Bar Muscle-Up
Wanted to do this all unbroken but had to break up the HSPUs, was able to hit the Muscle-ups unbroken. I rarely do Bar muscle-ups so it was nice to play with them.
113 Made the clean, was too tired to attempt the jerk
Whit noticed that I lost tension at the bottom of the clean which made sense why I was SO tired after standing any weight up today (that and being sick all week)! Lifts that I didn't do that felt GREAT! No PRs or PR match attempts made today. Was just too tired by the 9th lift so dropped weight and focused on form.
NFT: Rowed and alternated hollow rocks and v-ups.
Did too many warm up lifts before my 1RM attempts. My previous PR of 118 was well over a year ago (so only a 2# PR), but was an ugly rep. Today's wasn't ugly and Kate and Aileen said it looked better than my rep at 115. Need to work on finding the correct speed of lowering the bar once it gets heavy. I lowered the 115# really slowly and the 125 too quickly.
3×20 wall balls with 2 minutes of rest in between to practice for FGB. First two sets good. Last set had a lot of no reps. Practice, practice!
Whit H says
Toe seems to be healing well. I can put more weight on it now and pain is like 2-3/10 instead of 7-8/10. hooray!!
Made up another day of programming alongside the comp team today.
A. Crossover Symmetry, smash: ant tib, quads, spinal erectors
B. hip mobz x2 with band
C. 4 rounds of…
8 Single Leg DL (12kg, left side)
4 ea side seated DB Press (30#) – hard!
20 HS shoulder taps (facing the wall)
10 air squats (no pain)
1 STRICT MUSCLE UP!
MY FIRST EVER! Tried it during the first round and then did 2 more over the course of the rounds. R arm is definitely turning over first/better/faster, and the L side is a struggle, but this should even out as I do them more. So happy about this and excited to do more and clean them up!
D. 5×4 C2B pull-ups, 3×10 heel raises (L side)
10 x OHS
5 x pull-ups
20 x DU
135 x 3, 165 x 3, 185 x 3, 205 x 3, 235 x 3, 260 x 3 (7), 280 x 3(8), 290 x 3(8.5?/9?)
Felt like I could have done more but I took a video and my form was looking like it might break down a bit if I went heavier so I called it.
45 x 5, 65 x 3, 70 x 3, 77.5 x 3 (7), 85 x 3 (8.5), 87.5 x 3 (9)
Reverse Lunges (3 x 12)
75 x 12, 95 x 12 x 3
Skipping the conditioning this week as have been tired. I may live to regret this when FGB rolls around…