CrossFit South Brooklyn

Established 2007

Rack Jerk | “Diane”

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Rack Jerk

1-1-1-1-1

Work up to a max Jerk for the day. If you’re newer to the lift, then work up a max Power Jerk or Push Press.

Post loads to comments.

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Performance

“Diane”

For Time:
21-15-9 Deadlifts 225/155
Handstand Push-Ups

Scale the Handstand Push-Ups to 1 or 2 AbMats as appropriate or scale volume to 15-9-6, or even 12-6-3.

Fitness

For Time:
21-15-9
Deadlifts
Push-Ups

The deadlift should be medium heavy for you. Aim to complete each round in 1 to 3 sets.

Post time and Rx to comments.

Throwback Thursday: Benson brought his A game to Murph Day 2016

  • Schedule Change: All CrossFit Kids programming is cancelled this weekend (May 27th-30th) for Memorial Day. Enjoy the long weekend!
  • CFSBK Movie Night returns on June 24th at 8:00pm (after Open Gym). We want your suggestions as to which movie we should show, so please let us know in the comments section of the event page.

Introducing Katie Rose Hejtmanek

Editor’s Note: Katie Rose Hejtmanek, a professor of anthropology at Brooklyn College, just joined CFSBK this past week and is currently in Coach Chris Fox’s Foundations class. She’ll be doing research at CFSBK for a book, so we asked her to write a few words about herself and her project. Welcome, Katie!


Hi fellow CrossFit South Brooklyn members! My name is Katie Rose Hejtmanek, a new member, and cultural anthropologist. I am a professor of anthropology at Brooklyn College with a background in track and field, gymnastics, and volleyball. You will probably see me around; I am the woman taking notes on everything! I have obtained permission from David to do some research at CSBK. 

So what am I doing? I am currently conducting research on strength sports in the United States (maybe beyond!). I am interested in the current popularity of strength sports in general and the culture of boxes and gyms in particular. I’m curious to know what attracts people to strength sports, what do people get out of the activity, and why do folks commit. Who joins and what are their stories?!

In order to answer my questions, I will do what anthropologists call “ethnography” or participant observation. I’ll hang out, observe classes of all kinds. I’ll participate in classes of all kinds. I recently joined and am currently in a Foundations Cycle. I want to experience first-hand what it is like to do the workouts, join the box, and build a community. This is classic cultural anthropology fieldwork. I will be writing in a notebook (old school) and these notes focus on public information. In other words, I will take notes on how many people are in the class, what the workouts are, what questions people have, and so on. But I do not write down names or personal information of individual people. This to protect anonymity. I had to obtain human subjects clearance from my university to do this research and I take these research ethics very seriously.

I would also like to interview people, listen to their individual stories. However, again to protect those who participate, I will change names in order to maintain confidentiality and anonymity.

I’ve also just joined Instagram (a hold out!) to learn about the social media aspect of the sport. My handle is @maxesandprs (the tentative title of the project is Maxes and PRs: Strength Sports and the Transformation of Bodies and Selves in Contemporary America). 

I will conduct research at 3 different places in NY. So far I’ve interviewed athletes from all over the country – Oregon to DC. The goal in the coming year is to expand the project to other boxes and gyms in different states. The ultimate goal of this kind of research is to publish a book.

So when you see me around and if have any questions about what I’m doing, please don’t hesitate to ask. If you are interested in sharing your story with me, I’d be delighted. If there are things you think I should know, please share them with me. If you want more information before you do, you can check me out here and the variety of pages on the right hand side give more information as well. If you want more information on anthropology, you can check out this page.

If you have any questions or are interested in sharing your story you can contact me at: maxesandprs@gmail.com. 

Thanks for reading and I hope to see you around CFSBK!!

__________________
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Comments

  2. Welcome Katie! We'll see if you are crazy enough to see what strange people wake up at 5am to go to crossfit

    6am with J^2

    Rack jerk – 95×3, 135×3, 155, 165, 175, 185, 195
    135 and 155 were all over the place. JB noticed I was tightrope walking and as soon as I focused on that the rest were easy. Definitely have 200+ in there.

    Wod
    12:45 Rx. First time doing Diane Rx. Took me 2 minutes to get the last one 🙁
    Had my feet come off the wall 3 times at the top, 2 fails, and one sweaty hand slip preventing me from locking out. Next time under 10.
    Deadlift 11-10, 9-6, 5-4
    Hspu 9-5-3-2-2, 5-3-3-2-2, 4-2-1s

    Nice having James talk me through the hspu. Voice of reason had me get off the wall when I needed to as opposed to wanted to and avoiding unnecessary fails.

  3. I can't wait to get a professional opinion on Michale A's lite morning banter…

    6am w/ J^2.

    Rack jerk: 135x3x5. Focused on form instead of going heavy. Good pointers from JB on my dip and drive.

    Metcon: 7:02 Rx. Way off my PR, over 1:30. Had a similar rep scheme, HSPUs blew up on me.

  4. 7 am with JB and Jess:

    Rack jerk: Worked up to 103#. Not a PR but I'm finally starting to feel like I'm getting under the bar and not pressing out as much, so maybe a technique PR.

    WOD in 3:36, I think–somewhere in the 3:30's or 40's. I used the RX deadlift weight and did pushups. The deadlifts were no problem–and I was able to do them without a belt, which was great. 21 and 15 were in two sets and then 9 unbroken. Pushups are hard. Ready for a couple of good rest days before Murph Monday!

  5. Here's a little story about jerk and Diane… 8 a.m. w/Fox.

    Up to 185# on the rack jerk, which felt surprisingly good. Worked hard on correcting my narrow catch and getting my head through. I then had a kind of crisis of faith about 195 and missed twice, both times by dipping too low before driving. Next time!

    Fitness version of Diane w/Rx weight because my HSPUs are, like unicorns, really cool and also nonexistent: 6:33. Push-ups fine; should've broken the first set of DLs up 7/7/7 instead of 11/10.

    Welcome, Katie! The research sounds very interesting. Glad we can help out!

  6. 7 AM <3

    Rack jerk has gone so awesome this cycle! I hit a new PR today at 102# that felt still so solid so I suspect I could've still gone up, but we'd run out of time. It was a relief that no squat cleaning was on tap for today since my legs are fried from yesterday when I achieved a major 3×5 backsquat PR at 115# — considering my 1RM last August was 120# I feel great about this progress.

    WOD went swiftly enough at 103#. Then got to cheer on the inspiring Shawn do it with HSPUs and mad abs getting those legs back up the wall over and over.

    @Peter I meant to give you my PT info (and anyone else who needs a great one). Jon Locitzer, Healing Motion PT, http://www.healingmotionphysicaltherapy.com/ and $125 a session. Closer to wildly effective sports massage that gets you healed in 1-3 visits rather than just the insurance-covered repetitive-exercises-while-someone-watches-you version.

  7. 7am with Jess and JB (and molly and tucker)
    rack jerk
    steadily progressed to #110 (pr). iess' guidance to think of it as getting under the bar and not just to press up was super helpful. also shawn, thanks for pushing me – "dont worry what the weight is, just do it"

    wod
    3:54ish DL @123 with pushups
    DL was 7-7-7, 5-5-5, 9 and the pushups were all unbroken. i knew i should have worked some analogue of the hspu since my pushups are decent (or maybe added to the DL?). next time!

  9. ** I meant to say 4:36 or so in the workout–not done in under 4 mins. Derr. Blaming limited sleep for that one.

    Also, welcome Katie! Very cool research!

  10. 7am with Jess & Jess, P.C.

    Rack Jerk – 155#
    Kept it on the lighter side of heavy and just focused on form.

    Metcon @ 185# w/ 15-9-6 HSPU
    Just wanted to get through it using 1 ab mat. After my 21st, I realized that wasn't happening and added a second for my last 9. Thanks to Jess's encouragement I kipped the last ones, a first for me. Interesting trying to learn that during the metcon. My time was 13-ish minutes I'm guessing. Should have gone Rx on deadlift weight. They felt like a break coming off the wall.

  11. Dear Diane,
    I thought it best to write down my thoughts about our "date" this morning. I want you to know that I have never been so mistreated and embarrassed in front of such distinguished peers as I was today at 6am (and 7am). I truly hope our paths never cross again, but if they do I hope our meeting is less than 18 minutes. You disgust me….and I sort of love you.
    xoxo,
    James

    For additional rack jerk notes see Steve's post.

  12. Welcome Katie! 6 AM is certainly a study in itself.

    Rack Jerk: 115, 125, 135, 140, 145, 150 (PR by 2#, I think). Wish I could have kept going – a few were a little soft, but overall felt solid today.

    Diane: After some inner debate this morning, thought I would try it with scaled HSPU. Made it through 5, each singles, got frustrated that they were not consecutive (can usually do 2-3). Decided my pushups could use a little more work pre-Murph and went back to the fitness version. After watching my fellow 6 AMers push through, I wish I would have just accepted doing singles and continued on. Next time. Finished in 6 something. All deadlifts unbroken at Rx weight.

  16. Is it my browser or did the search bar go missing? I would like to look up my previous Diane times. Anyone know what dates we did it?

  17. 1pm light speed session

    Power Snatch
    70%x2x3 (52.5kg)
    75%x2x3 (56kg)

    HH Clean + Power Jerk
    70%x2x3 (74kg)
    75%x2x3 (79kg)

    Clean Pulls (off 120kg)
    905×3, 95%x3, 100%x3, 85%x3

  18. Quick 10:30am session in between gigs:

    line drill heat-up

    3 RDS:
    5 ring rock-through drill
    12 hollow rocks
    5 ea side lateral box step up (24"… trying to be very strict on L side and not use R to push off)
    7 burpee-no-stands

    Conditioning:
    For Time:
    50 du's
    5 muscle ups
    25 air squats
    5 muscle ups (tore both wrists on rep 4 of this set; decided to just finish the 1 rep)
    25 air squats
    ((5 muscle ups)) – wrote the workout with these included but skipped them after tearing!
    50 du's

    Time: 7:00

    it's been a while since i've done MU or much ring work at all (False grip, swings, drills, dips), so these were a touch rusty and obviously my skin is a bit deconditioned as well. good practice day.

  19. Yesterday 5:30 with Mel and McDowell who was on his 12th hour of work and still noticed that I wasn't in my usual class time. So sharp!
    LBBS 3×6 at 120. This went better than I feared and all but the last were good and low. One of my goals is to keep my depth consistent. Dead lifts at 155 were touch and go for the first three and then I felt my form slip and reset for a last one. WOD – got to the round of 15 plus 12 burpees in. I forgot what it feels like to WOD in the hot.

    Today at 7 am with JB and Jess
    Rack jerked my previous pr – 93#. I feel like I'm getting down under better but need to be more aggressive. I also leaned forward in the ready. That's an old problem that I don't tend toward anymore but I'm so sleepy!
    113# on the Dead lift and I planned to do 21-15-9 HSPU with one ab mat but after 10 I added an abmat and switched to the 15-9-6 scheme. I have no idea what my time was. On the slower side!

    @ Chas – yer so funny.
    @ Jynne – yer so strong. Skyrocketing Swole Sister
    @ Katie – good luck and can't wait to meet in person. 6 am is a very good chapter but I think its cool that classes have different "personalities" and that we thrive on so many types of peer support.
    @ James – way to (keep) go(ing).

  20. Welcome Katie!! Sounds like an interesting project and a book I'd like to read!

    Took an impromptu active recovery day today and biked to the beach. It was good.

    Also shoutout to KHarpz for helping me get over my fear of heights. I have to keep updating those leaderboards which means plenty of one on one time with the ladder.

  21. @Kelly: we're trying to get the search function working again and have disabled it in the meantime. You can also do an advanced search of our domain on Google. It's pretty reliable.

  22. hello hot and humid NYC

    Third day in a row, body is tired and just about ready for an active recovery day, but first:

    Snatch duuuuublez
    35kg
    40kg
    45kg
    45kg- missed 2nd, looked down
    45kg- missed 2nd, didn't sit in the catch

    cues: learn to sit in the bottom until I'm settled before standing.

    Snatch Pulls 90% x 3 x 3

    FSQT @ 70% 5×5

    ABZ: 3 Rounds
    20 bear fights (really? they don't have a different name?)
    15 GHD sit ups
    10…supinated grip push ups on parallettes

    cashout: Ample Hills party with coach…second day in a row. Slayin' it.

  24. Rack jerk: 93×2, 103, 108, 113. I def have more.

    Wod: deadlifts @ 135#, regular push-ups. 6:21. Deadlifts took me awhile, but I've stayed in the 125 range for deadlift wods, happy to move up!

    Great AR!! Excited for murph!

  25. 7:30 with Melo and Nick

    Rack jerks:
    103,113, 118, 118, 123 (PR+1), 125 (PR+3) !!
    the first 118 was a little soft in the elbows. I still have the bad habit of not bending my back leg when things get heavy. PRs were unexpected but exciting.

    Opted for pushups to cram last minute for Murph….does it work like that? haha
    6:15 with 155# DL and pushups. Pushups were gross towards the end of the 2nd round.

  26. Jerk- 83×3, 93×2, 103, 113, 118, 123, 128F, 128M (5#PR)

    MeLo said I didn't drop on my first attempt at 128 so went for it again bc it didn't feel overly heavy. Put on my belt for mental support and got it on my second attempt. Plenty of other things I need to work on too.

    Fitness WOD Rx'd in 3:57.

    Deadlifts: 12-9, 9-6, 9
    Pushups: 6-6-5-4, 5-5-3-2, 3-2-1-1-1-1 (or something like that)

    Post WOD:
    11 RNFT: 5 pushups, 5 situps
    Wanted to get 100 pushups in today. Brandon suggested that I not go to failure and alternate with situps as my rest. So each set of 5 was an easy set. Really hoping I didn't do too many too close to Murph!

    One mile run bc running is my weakness and I should have done it more this last month….

  27. Had to get some moving around in today

    Warm up of push ups, assorted squats and chin ups

    Snatch
    25kg – 3 from the hang
    Singles at 35, 40, 42, 45 — this felt great! Speedy and powerful
    48 f — I chickened out and shorted my extension, failed it forward
    Did 3 pulls at 48, then dropped to 75% of today's best for 5 singles (35kg)

    3 rounds:
    8 ea side step up 24" box, 20# DB
    10 ea arm DB press 20#
    10 back extensions :02 pause

  30. Thanks so much for the welcome!! I can't wait to get to a 6am class, sounds amazing! And to see other class "personalities"! I'm very excited and look forward to seeing you all around!

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