Rack Push Jerk
1-1-1
Take 12 minutes to work up to a heavy single push jerk from a rack.
Post loads to comments.
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(Modified) Open Workout 13.5
AMRAP 12 Minutes:
15 Thrusters 100/65
15 Chest-to-Bar Pull-Ups
This is a modified version of Open Workout 13.5 where it was a 4 minute AMRAP of the couplet. If you completed 90 reps (4 rounds) in the 4 minutes you moved on for another 4 minutes of the couplet, then another 4 minutes if 90 reps were completed by 8 minutes, and so forth. Begin today’s WOD with the intention to go hard for the first 4 minutes and complete 90 reps of the couplet before the 4 minute mark. Whether or not you do, continue as far as you can for the entire 12 minutes. Scale the load on the thruster to be light-medium for you, and the ROM or to bands/ring rows on pull ups as necessary.
Post rounds and Rx to comments.
Compare to 4.7.13.
Next, in our series of Best Faces You Guys Made at Fight Gone Bad: Michael A. keeping it fresh and fiesty | Photo by Thomas H.
The Star Wars Movie Marathon Is Today!
We’re hosting the Star Wars movie marathon today, starting at 3pm! Come dressed as your favorite character and bring along Star Wars snacks and beverages to share. We’ll be showing movies 4, 5, and 6. BYOB!
CFSBK’s 2016 Dog Calendars Make Great Holiday Gifts!
The 2016 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a cash donation of $25 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the Front Desk. Pre-paying at the Front Desk will guarantee your copy. Orders will be taken until Christmas Day. Email breebree [at] mindspring.com (the superstar behind the calendar!) for any questions.
The 2016 Look Feel Perform Better Challenge Info Session and Q&A Meeting Is This Wednesday at 6:30pm
It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kick-start positive changes.
Who? The entire CrossFit South Brooklyn Community.
What? A 12-week challenge meant as a collective kick-start toward healthier nutrition and recovery habits.
Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet-Ups at the gym in addition to the online forums that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day.
When? The Info Session and Q&A is this Wednesday 12/16 at 6:30pm in the Annex, where Kettlebell Kitchen will be serving free food! Here we’ll further outline the Challenge and answer any questions you have. The dates of the Challenge are from Saturday 1/2/16 through Saturday 3/26/16. We’ll also be hosting a Community Potluck Dinner on 1/23/16 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices.
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An Argument For Your Annual Fran CrossFit 214
3 Simple Movements on the GHD The Wheyco Journal
Just wanted to say I worked hard on my costume for Star Wars night, so you bantha fodder better bring your A(-Wing Starfighter) Game!
Happy birthday Coach Fox!
Today was a great learning experience!
Push Jerk: 95-100-105(f)-105 (f) -didn't get low enough, which is why I prefer the split jerk. I'd love to test split jerk from the rack.. I feel like 115-120 would def be attainable.
WOD: Took the recommendation to go hard the first 4 min…and in the process learned what "going out too hard" and "red-lining" mean!! Never experienced that before.
Round 1 unbroken thrusters, 8/7 pull-ups ~1:20. Got to the bar for round 2 and heart rate was so fast…. couldn't bring it down! I bet I could get better at endurance with thrusters if I learned how to manage my heart rate while doing them kind of like with running.
Ended up doing 4 rounds +15 thrusters RX'd. Lesson learned!
1-1-1 Racked Push Jerk
83-93-103, McD reiterated again how important the elbow lock out is, also staying vertical, I see a pattern here for myself.
This workout was a doozy! My energy level was all over the place, I never could settle in and find a groove. Perhaps, this was the point?
63# thruster
10 pull ups (ended up scaling last min, all I had to give)
4 rounds + 2 thruster
Thanks Whit, for pushing me over the finish line, per usual 🙂
Racked Push Jerk
83-93-103, McD mentioned staying vertical and immediate elbow lock out, this has become a running pattern problem for me (lock out in snatch lifting).
This workout was a doozy – I just could not settle in and find a groove the entire time, perhaps that was the point.
63# thruster
10 pull up (all i had today)
4 rounds + 2 thrusters
Thanks to Whit for pushing me over the finish line, per usual.
Damn, it didn't post the first time, so I wrote it again, DOH!
Push Jerk
140-150(PR)-165F
Melissa watched my second attempt and said "you've got at least another 15 pounds." I don't think she meant "so you should definitely put 15 more pounds on the bar right now," but that is what I proceeded to do. And I got it about as high as my chin.
WOD
75 lb thrusters / regular pull-ups with green band
3 rounds + 15 thrusters
This got ugly pretty quickly. Going too deep on the thrusters and slumping forward at the bottom. And by round three, the pull ups were in sets of 2 and 1. 2016 is going to be the year of the kipping pull up for me. And the double under. And the handstand.
OG
Push Jerk: 85-95-105-115 PR-120 PR-125f
7# PR
Had lots of down time bc I waited for Charlie and Michael to finish lifting so I didn't have to do the WOD alone. Practiced C2B to see if I could do them in a WOD as I had only done them in the Open last year. I did a bunch and talked about a game plan during the WOD with Lauren.
Then tried some handstand walks which I've never really done- missed the AG class where Noah and Ro taught how to do them. Michael said to lean my legs to help get momentum to move forward. Tried it and walked about 5 ft!
WOD Rx'd: 3+20
Thrusters: 15, 8-7, 9-6, 10-5
C2B: One set of three, good amount of doubles and mostly singles. Didn't go to switch grip- kept a normal grip for all of them. They are tough! Need to practice getting more push off the bar to string them together.
glad i made it in for 11am –
Rack jerk up to an ugly single at 205#, couldn't repeat that more cleanly. This is my old PR (and also my clean & split jerk PR) and I was hoping it would go a little better. Not feeling strong this week so just going to go with it.
Heavily scaled the WOD and made sure to build in rest since I can't "crush it" and go hard right now. 83# thrusters and kipping pullups, 12e per round. Finished 5 rounds and 4 thrusters. Even so this wasn't exactly "easy"…
OG
Snatch drills.
Hatch Week 6 Day 2
Back Squat
45 x 10, 95 x 5, 135 x 4, 185 x 1, 205 x 4, 220 x 4 x 3
Front Squat
125 x 5, 135 x 5, 145 x 5 x 2
12 min AMRAP
15 x thrusters
15 x C2B
Scaled to regular kipping pulls-ups. Got 3 rounds and 12 thrusters. Pretty exhausted today so glad I got through it.
Thanks, Jay!
Caps…"It's going to SPACE!"