Clean and Jerk Complex
Fitness
Clean Pull + Clean + Jerk:
5 x 1
Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.
Performance
Clean Pull + Clean + Jerk:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best C&J)
Go up to 90% if it’s feeling good, and if you feel like you’re in PR territory, then move up. If you’re not feeling great today, then go back to 80% and work up from there.
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Exposure 7 of 8
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4 RNFT:
10 yard 1-Arm Farmer Carry, Left
10 yard 1-Arm Farmer Carry, Right
4-8 Pistols or Box Pistols on each leg
30 second Handstand Hold against the wall
Go as heavy as possible on the carries. Pay attention to how you Deadlift the object up and put it back down. HandstandHholds can be from a kick-up or a walk-up. If you can’t hold a wall supported Handstand for at least 20 seconds, then scale to a Tall Plank Hold.
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Jason M. and Coach Whit at yesterday’s Beat the Streets Throwdown | Photo via CF 718
- Schedule Change: Today’s 11:00am Active Recovery class with Coach Fox is cancelled.
TODAY: Iron Maidens Lift ‘n’ Learn Session
We want to keep the Iron Maidens energy and community connected between Competitions, so we thought it would be fun to get together semi-regularly to train and learn about lifting (and maybe other stuff!) from women achieving great things.
All IM competitors and IM curious are welcome.
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Yesterday’s Whiteboard: Back Squat | Partner WOD
Photographing the CrossFit Games Popular Photography
Being Unfit May Be Almost as Bad for You as Smoking NY Times
AG
A.
3 Rounds
:30 kip swing practice
5 hollow rocks/log roll/5 arch rocks
5e lateral box step ups (fast up slow down tempo)
B.
Toes to bar
C.
20 min AMRAP
2 muscle ups
4 HSPU
8 Box Jumps
Yesterday- 12pm with DO and Ro.
HBBS
220 x 5 x 3
High bar PR, also a 3 x 5 LP PR for back squat, which is pretty cool. I was apprehensive about doing this in class but it was good and I was happy to have Noah and Alex there for encouragement and ready to spot if I needed it!
WOD with KLove in 11:38. DU's were ok BBJ were tough. I, too, am a fan of partner WOD's.
Posterior hip capsule stretch 2 x 1 min each side.
ITB foam roll 2:00 each side (ouch!)
Retro step-ups 3 x 8 each
Crossover symmetry WY negative 3 x 10
Lots of fun watching everyone kick ass afterwards at 718 yesterday.
8am with Kate and Jeremy
C&J Complex (kilos) – 40 / 50 / 60 / 65 / 70 / 75 / 80 / 80F
First Jerk @ 80kg was just a little squirrelly. Wanted to hit it cleaner but didn't commit on the second go around. That's about 95% for me. Haven't worked on jerks in about 4 weeks so some rust to be expected.
NFT – 3 rounds
36kg bell on the carries. Probably should have tried the Jerry Can.
4 pistols each side. Coming up on my toes a bit on the left side and always, always sweeping the leg like the Cobra Kai. Show no mercy.
10am with KHarpz
CJ : 135, 145, 155, 165, 175, 185 , 195(F)
Have been dealing with a sinus infection so not feeling great today. Cleans were fine but the jerk was so weak. 185 was a bit of a struggle but I made it so figured 195 was worth a shot. Fail.
4 RNFT
#100lb dumbbell for farmer carry
6 pistols with support
Hand stand hold 30 secs
All 4 done. Pistols were the hard part. Left isn't so bad but my right leg doesn't have the mobility to get all the way to the bottom.
9 am with Kate.
Just starting to go back overhead, so
I split off the jerks:
clean pulls/cleans:
75/75/85/85/95×6
10 33# push jerks.
Felt great to go overhead without pain.
4 rnft
with the farmer carries @36k and seated pistols.
I'd be into golfing if there's room!
Some Spikeball going down today at 3:30pm if any spikers are interested in playing some round net!
Been bad about posting! Here are two bench marks I recently did:
1/2 Murph with 20lb weighted vest
1/2 Mile Run
10 Rounds:
15 Squats
10 Push-Ups
5 Pull-Ups
1/3 Mile run
35:50 This one was HOT. My goal was to do all the push-ups unbroken which I managed to do. I should have ran a bit faster on the first lap. I have no idea how people do the entire thing in this amount of time.
Weighted Vest Helen
3 Rounds FT
Run 400m
21 KB Swings 24kg
12 Pull-ups
12:05
Only had to break up the last set up pull-ups into 3 sets. My forearms were totally fatigued. Really good to do this with Ryan as he kept my pace up on the runs which magically didn't kill me.
Clean Pull – C&J: 83, 103, 123, 133, 138, 143, 148.
First time doing C&J in a month. Usually my focus is all on the jerk, but since it had been a while the clean required more mental focus than usual. Clean pull is a much needed reminder drill for me.
NFT Work;
– Farmers carry: first with the 32/35(?) KB, then next three with the jerry can.
– Pistols with the blue band (to varying degrees of success).
– Handstand hold for 30 sec.
C2B pull-ups after (waiting out the rain) – 6 sets of 2 reps EMOM.
Yesterday was an absolute blast. Much enjoyed having Michael C. as a partner and our synchronization was pretty on point, if I do say so myself. Except for when I fell on the box jumps – I guess it was my turn. Great day hanging out with the CFSBK gang cheering everyone on!
C&J: 103×2,108×2, 113×1, 113(f)
NFT: 8 alternating pistols, 70# KB all four rounds, :30 handstand hold
AG: 10 rounds +2 jumping muscle ups (24" box to high rings) + 4 hspus. Used 1-3 Noah mats as I got tired. Fun times!
1 p.m. w/Whit & Ro.
C&J: 95, 115, 125, 140, 150, 165, 185F, 185 (PR!). Ro saved my sorry butt on this one when I was ready to call it a day. Really helpful cues and re-positioning that got me through an ugly (but, according to Ro, competition-approved) PR for the C&J. Gonna spend a little time before next Sunday dialing in that form, but really happy he got me to stick with it.
NFT work: fun, with occasional injuries to my pride toppling backwards in attempting band-assisted pistols.
Congrats to everyone who competed over at 718 yesterday!
12pm today.
Really hit the track hard yesterday, verrryyy greatfull for the NFT programming since I can barely move my legs. Still, happy to come in and move around a bit…
C&J up the 135, coaches said it was looking pretty good which I'm happy about. Lower back felt smoked and no interest in pulling heavier.
The carry was so short! Worked up to 145# which was a good challenge. 5 pistols e felt like fire since my legs are not legs anymore but just a memory.
C&J: 93-103-113-123 (too tired to jerk after an inefficient clean)- 123×2
Ro gave good feedback. SO much to work on once I get to 123. Going to take Frankie's oly class again tomorrow if my shoulders aren't too sore after jumping MUs in AG today.
NFT:
Farmer Carries: 16kg, 20kg, 32kgx2
Pistols: 8 ea with blue band
Handstand practice
AG:
Fun kipping work with bands.
WOD: Have no idea how many rounds. A few less than Allie. Lots to work on in terms of ring dips.
Spikeball for roughly 2.5 hrs…
then
Run 1mile
Bench 295x5x3
Assault bike 10 mins, 30 sec on, 30 sec off(ish): 122 cals