Power Clean and Power Jerk
Take 10 minutes to warm up to a bit beyond your work weight for the metcon.
Post loads to comments.
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Metcon A
15-12-9 Reps for Time:
Power Clean 155/105
Shoulder-to-Overhead 155/105
Feet do not need to move for the Shoulder-to-Overhead (as in the Power Jerk). Anything from a Strict Press to a Split Jerk is acceptable.
Metcon B
Every Minute on the Minute for 10 Minutes:
Even: 10 Toes-to-Bars
Odd: 10 Burpees
Rest 5 Minutes between A and B. Post times and Rx to comments.
Super Karl dialing in his Split Jerk during Open Gym
- Movie night returns this Friday, February 26th! From 8 to 10:30pm (after OG), we’ll be showing Fittest on Earth 2015, a behind-the-scenes documentary about last year’s CrossFit Games, on the big screen. Come watch it with your fellow CFSBKers and other CrossFitters from local affiliates. Go to the event page for more details.
- Come watch our Starting Strength program Total on Sunday! Coaches Jeremy and Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1 rep maxes in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
- CrossFit Open Workout 16.1 will be announced tonight at 8:45pm. Go here for more info and the live annoucement! Today is also your last day to register for the Open.
- Schedule Change: Today’s 9am Yoga class with Jaclyn is cancelled.
The CFSBK Open Intramural Team Competiton
This year we had 73 athletes register to participate in our first-ever CFSBK Open Intramural Team Competition out of the 92 total CFSBKers who are part of our collective affiliate team. Color us stoked!
In our inaugural year, we have 6 teams of 12 people. You can see all the teams here. Please read all of the information below to understand how it will all work.
The team with the fewest points at the end of each week and at the end of the competition wins! Weekly rankings will be listed on the blog.
If one of your teammates does not participate in one of the Open Workouts, their score will not be included in the team’s size or in the overall ranking. Team members need to communicate with their captains if they are unable to perform a workout due to travel, illness, injury, or any other reason. Scores not submitted to the CrossFit Games Open site will not be counted as a valid submission.
Schedule
With the exception of Week 2, we will be be programming the Open Workouts as the group class programming on Saturdays. 16.2 will be programmed for Sunday, March 6th because Iron Maidens is the day before.
Stay tuned to the blog and your captains about any other events or updates regarding the Open. If you want to meet up, this Friday the gym is hosting a movie night starting at 8pm. We’ll be screening The Fittest on Earth 2015. All are welcome! There will be free beer!
MAY THE WODs BE IN YOUR FAVOR!
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Yesterday’s Whiteboard: Deadlift | “Cindy”
Maybe It’s Time To Start Taking Animal Feelings Seriously NY Mag
We had some ELEVENTH HOUR add ons so the final emails will be going out before noon.
What a great turn out for year one doing teams!!
Loving my team! Also think we should keep the name "Open Team 6" kinda of like the bad ass "Seal Team 6"!
6am with Jess and JB
Worked up to 209 on the PC and power jerk
Part A – 6:31 Rx'd. Broke the jerks up into 2 sets per round, which worked pretty well. Could probably have pushed it a bit more on the cleans though.
Part B – T2B unbroken for 4 rounds and then 5-3-2. Burpees were done in about :25 per round.
A lot of WOD today!
A: 9:07
Worked up to 125# during the warm-up, then dropped to 105# for the WOD.
Cleans weren't bad at this weight. Jerk was the limiter. Had to no-rep myself a few times because I just couldn't lock out my arms. In any event, I pushed myself on the weight here, and I feel good about it.
B:
Scaled to 5 toes-to-bars. Did the first set strict and unbroken. And then they completely fell apart and I had to do every other set as five sad singles. Must. Learn. To. Kip.
As team captain of Team 2 I want to say good luck to Teams 1, 3, 4 and 5. Although 1st place is already locked up by my dream team I believe that 2nd, 3rd, 4th and 5th place is still a great accomplishment.
And Captain Andy also meant this for Team 6.Get them Cap!
I wanted to share something I wrote to motivate my team during these six weeks. It just came to me….
I don't know what to say, really. 1 day to the biggest battle of our professional lives. All comes down to today, and either, we heal as a team, or we're gonna crumble. Inch by inch, play by play. Until we're finished. We're in hell right now, gentlemen. Believe me. And, we can stay here, get the shit kicked out of us, or we can fight our way back into the light. We can climb outta hell… one inch at a time. Now I can't do it for ya, I'm too old. I look around, I see these young faces and I think, I mean, I've made every wrong choice a middle-aged man can make. I, uh, I've pissed away all my money, believe it or not. I chased off anyone who's ever loved me. And lately, I can't even stand the face I see in the mirror. You know, when you get old, in life, things get taken from you. I mean, that's… that's… that's a part of life. But, you only learn that when you start losin' stuff. You find out life's this game of inches, so is Crossfit. Because in either game – life or Crossfit – the margin for error is so small. I mean, one half a step too late or too early and you don't quite make it. One half second too slow, too fast and you don't quite catch it. The inches we need are everywhere around us. They're in every break of the game, every minute, every second. On this team we fight for that inch. On this team we tear ourselves and everyone else around us to pieces for that inch. We claw with our fingernails for that inch. Because we know when add up all those inches, that's gonna make the fucking difference between winning and losing! Between living and dying! I'll tell you this, in any fight it's the guy whose willing to die whose gonna win that inch. And I know, if I'm gonna have any life anymore it's because I'm still willing to fight and die for that inch, because that's what living is, the six inches in front of your face. Now I can't make you do it. You've got to look at the guy next to you, look into his eyes. Now I think ya going to see a guy who will go that inch with you. Your gonna see a guy who will sacrifice himself for this team, because he knows when it comes down to it your gonna do the same for him. That's a team, gentlemen, and either, we heal, now, as a team, or we will die as individuals. That's Crossfit guys, that's all it is. Now, what are you gonna do?
7am with JB
A: 8:59 @ 115#
Worked up to 155# in warmups. Should have been able to do this workout at 135#, but took it slightly easier today because hot damn am I sore from the last two days.
B: Blech
Kipped a couple TTB and then was flailing around like an idiot because my grip was shot. Did v-ups for the rest of the rounds to save the manos for the open. Burpees all unbroken at ~0:30 per round.
Sorry for the profanity. I dont know what came over me. Adrenaline.
Back for some fitness this morning! Great weekend in SF consisting of one crossfit work out, a bunch of outdoor walking, some lame surfing, a moderate hike, and another accidental hike which turned into a jog down a mountain after sunset with a full moon rising. All in all, not a bad time đŸ™‚
SAT (Homegrown CF in Redwood City):
For Time:
40-20-10
Hang Power Clean 65#
WB Shot (12#, 10')
Pull-Ups
14:53?
Rest 5 min
For Time:
3 rounds
15 bar facing burpees
15 push jerk (95#)
9:37?
Conversational Pace…
3 rounds
400m run
20 v-ups
5 deadlifts 185#
…don't remember my time.
ALL THE FOOD afterward.
Today (Thursday):
1. Conditioning
A. AMRAP 4:
30 Lateral BB Burpees
AMRAP Snatches, 75/55
Rest 4:00
B. AMRAP 4:
20 Lateral BB Burpees
AMRAP Snatches, 135/95
Rest 4:00
C. AMRAP 4:
10 Lateral BB Burpees
AMRAP Snatches, 165/115
Snatches: 27 reps, 13 reps, 6 reps
-failed 2 or 3 reps at 115 trying to power snatch. then committed to squat snatch.
EMOM 6 min:
min 1: 10 cal row (:34-:40)
min 2: 10 TTB (6-4, unbroken, 6-4)
6am with Jess and JB (DO very politely showed up just to write the workout on the board for them before leaving)
Was feeling pretty sore and beat up this morning so took it pretty easy.
Power clean worked up to 155. Felt like 195.
A. 5 Power jerk into the 9 at 135#. My back felt fatigued from the start so I really took my time with this to avoid catching any awkwardly in my low back. Tore my pinky again so spent a minute taping it up which caused me to not finish.
B. Did two rounds at 10 then my grip was burning and my back was sore so just scaled to a leisurely 5 per round.
Excited for the team competition!
Power Clean and Jerk: Worked up to 123#. Could have gone higher, but I figured there was enough ahead of me in the coming WOD. And my hands were hurting, a lot (nor rips, just hurt). More on that in a moment.
WOD A: 8:09 Rx. This was rough. First set of power cleans was 9-5-1, after that was all doubles and singles. First set of jerks was three sets, second was fours sets, then last was three set (don't quite remember the breakdown).
WOD B: All burpees finished before or at 30 sec. Went for my first T2B and my hands immediately screamed "NOPE!" and fell right down. Literally could not even hang from the bar. Those 55 pull ups from yesterday (most I have ever done in a WOD) all kicked in. Did 10 V-ups each round instead.
After: LBBS, just some singles to keep moving: 185×3, 205×1, 215×1, 225×1.
Hoping my hands forgive me by Saturday, because Captain Andrew has some big plans for our team đŸ™‚
Super Karl!
@David – thanks for all your work making this intramural thing happen. I hope I don't die
Rough noon class for me even after lots of stretching.
Sore shoulders, lats and erectors. Felt like I was wearing a suit that was simultaneously restricting my range of motion and weighing me down – yay!
Power Clean & Power Jerk
63, 83, 93, 103, 113 failed jerk,
103, 108, 113 failed jerk — grrrrr
A) Took all the time — 9:57
103# – cycled 4 reps, did a another 4 and realized OH part would not be happening. Finished 15 cleans at 93#, then completed the workout at 83#
B) Did strict T2B (only 5 in the first 2 rounds, 10 for the rest) – kipping was not happening
Burpees were creaky and ugly but surprisingly doable
i work at Shutterstock and it's a pretty cool place. we are hiring product owners like MAD. some technical, some not so much. check out our job listings page and contact me directly if you want the inside track. mignyc at gmail dot com.
Power clean and power jerk 155#
Wod1 10:05 @135#
8/7 7/5 5/4 on power cleans
5/5/5 S2OH
3/3/3/3 S2OH
3/3/3 S2OH
Wod2
T2B 5/5 6/4 5/5 5/5 5/3/2
Yuck!
Can anyone recommend a specific CrossFit box to drop into for a day in San Francisco?
Ok dumb question. I'll trek out to San Francisco CrossFit in hopes of a KStar or Diane Fu siting.
4:30 with the whit
Worked up to 225# on the pc/pj.
The power jerk is weird
WOD RX'ed in 7:20.
Went out waaay too fast at that and did 10 touch and go then 4/1
Should have stuck to my plan and broken up better
WOD 2 completed both moves under :20 per round
@Chris M, Flagship is a great choice if you don't want to go all the way to the Presidio
Thanks Stella!
@Chris M Stella nailed it. Flagship was great. I was there two weeks ago.
Question – Will the Friday night open gym also be a 16.1 workout?
Walking lunges seem like an unnecessary variation that screws with the smaller gyms that have serious space considerations. I've been to gyms that legit do not have the ability to make more than one lane for a 25ft walking lunge. We have tons of space, but are we gonna be able to do more than 6 at a time in 597? Maybe 6 more in 608? That doesn't bode well when we gave a 30 person class.
Why not oh squats? Or oh reverse lunges?
@Brad – They said you can mark of 5 foot sections and just walk back and forth. Thats how smaller areas can do it. I think that would be the best way for us to do it as well du to the size of the classes
@Andre
That wasn't clear from what I saw online… Didn't see the live announcement yet, but even so, turning 180 degrees with a loaded barbell overhead every two steps changes the work dramatically. Same is true if you drop to front rack, spin and reset. My suspicion is, All other things being equal, those who have more space will perform better.
Strength piece went really well today. Worked up quickly to 225 and then hit 235 easier than usual. I felt like I had some more in me to hit a PR (245) but time ran out.
I finished the WOD in 7:57, a minute longer than I'd hoped for. The push jerks were really difficult and I never felt stable. Shoulders and triceps are very sore from recent Cindy, which definitely didn't help.
All T2B unbroken and burpees in around 25 seconds.
@Brad
Your absolutely right! I didnt even think of how it would feel doing the turn around. I just thought of the logistics. It will def be easier to be able to go straight through. Now I am kind of upset haha
Walking Barbell Lunges in the Open present a crappy, logistical nightmare for us, and many gyms I'm sure. We'll do our best!
Took two rest days to recuperate from Monday's workout and my three days in a row which left me fairly exhausted. I was sad to miss Cindy but I would not have been able to lift today if I had done it. There will be plenty more opportunities to do this workout.
Squat (1@9RPE, 2 @9RPE, 2@ BO))
45 x 10, 95 x 5, 135 x 4, 185 x 2, 215 x 1, 235 x 1, 270 x 1 (9.5), 265 x 2 (9), 245 x 2 ( beltless PR!)
Pause Bench (1@9RPE, 2 @9RPE))
45 x 5, 75 x 4, 95 x 3, 115 x 2, 125 x 1, 135 x 1, 150 x 1 (10RPE-PR!) 135 x 2
Deadlift (1@9RPE, 2@BO)
135 x 5, 185 x 4, 225 x 3, 265 x 2, 295 x 1, 320 x 1 (8.5RPE) 330F
I misloaded the bar and pulled 320 instead of 315 because I had 10# instead of 5# on one side. I knew it felt off but I was most of the way there so I kept going. Still, it felt deceptively light so I went for 330, got it a couple of inches of the ground and dropped it because it would have been max effort and I didn't want to do that.
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5:30 group class with Whit and Fox.
Clean and jerk- PRed at 123# then did 128# twice but it was a definite press-out the first time but I think the second one was OK.
WOD- this was a mess. Part A I Rxed and probably shouldn't have. I finished it in 9:58! But the cleans were awful and I forgot how to push jerk and ended up push pressing and generally doing the workout in the most inefficient way possible. Great coaching on the cleans from Whit mid-WOD- some of it sank in but I just could not let myself drop under the bar for the push jerks. Maybe I went out too fast as well.
Part B- T2B unbroken for the first round, seven in the second round and five after that. They just disappeared, kinda.
Not my finest hour.
Now I have to figure out how I'm going to do C2B pull-ups on Saturday!!
@Brad! Worry not, my friend! I am 100% positive DO and Co. will figure out the best and most efficient use of our space. Plus, I doubt 30 people who have signed up for the Open will all show up to the same class!