CrossFit South Brooklyn

Established 2007

Clean and Jerk | WOD 9.1.16

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Jerk Complex

Fitness and Performance
Work up to a heavy load on the complex of:
Push Press + Power Jerk + Jerk (split)

If you’re newer to the lifts then perform either 3 Push Presses or 2 Push Presses + 1 Power Jerk.

Post loads to comments.
Exposure 3 of 8

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5 Rounds or 20 Minutes:
8ea Contra-lateral Single Leg Romanian Deadlifts
4-8 Tempo Chin-Ups (3/1/1/3 Tempo)
50yd Farmer Carry

Stay light-medium (and humble) on the SLRDLs. Focus on balance through the whole foot and keeping hips and torso squared to the floor throughout the movement. Kettlebells or Dumbbells are ok if you’re adding weight. Use a light barbell or a PVC if you have to. 3 second hold at the top and bottom of the Chins. Use bands for assistance as needed. Work up to a heavy 50 yard carry over the 5 sets.

Post work to comments.

Get Well Constance!

A couple weeks ago our own Constance T tripped while at the bank and unfortunately chipped part of her bone and damaged the prosthesis in her shoulder. The repair required surgery and may have been a blessing in disguise since they found an infection in the area that needed attending to! Constance is doing really well post operation and will do some Physical Therapy before coming back to CFSBK. If you know Constance, you know it takes a lot more than this to keep her down! Today’s blog post is her “digital get well card”. Please post love to the comments section!

News and Notes

  • Schedule Change: Today’s 9:00am Yoga class with Jaclyn K. is cancelled.
  • Kate R. is working on a photography project about people who are LGBTQ and Catholic. She is taking peoples’ portraits and would love to hear a bit about their faith and what they wrestle with in the Church. Does this describe you or someone you know? You can see Kate’s work here and can contact her at katharinereece [at] gmail.com.
  • The deadline to sign up for Fight Gone Bad 2016 is this Monday, September 5th! Have you registered yet? Well, get after it! 

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Yesterday’s Whiteboard: Back Squat / Front Squat | Row, Hang Clean, Overhead Squat
The Step-Up: Set Up and Execution Power Athlete
Wisdom Is Just a Temporary State of Mind NY Mag

Comments

  10. Logging yesterday's numbers today and also lodging a gripe.

    HBBS: 195x12x2
    FSQ: 175x8x2

    This was a lot of squats and my legs were feeling it, which led to trouble on the WOD, which I was going to do with cleans and front squats @95.

    Sure enough, I did not manage to finish, and had only gotten through 6 of the third round of front squats when time ran out. I had no interest in doing the remaining fourteen. I was utterly wiped out and will skip today and come in tomorrow to workout.

    Now, for my GRIPE: During the workout, after I finished my second round, I walked back to my rower to find it occupied by someone else (apparently because his rower had stopped working.) I was so stunned by this that I could only mutter 'Dude, that's my rower' as I walked off to look for another one. I finally found one that did not appear to be used by someone else (something that this 'gentleman' should have done himself.) Once again, I said, over the din, "Hey man, that's my rower; you can't take someone else's rower during a workout." I don't think he heard me. After the WOD I had hoped to talk to him and provide a refresher in etiquette. but he seemed to have taken off. I have no idea who he was.

    This is probably the lamest thing anyone here at CFSBK has done in a long time.

  18. Constance! You're always an inspiration — I'll never forget seeing you bust your butt at Fight Gone Bad.

    Wishing you a speedy recovery!

  28. Feel better, Constance! I've shown a couple of your news pieces and commercials to my co-workers and they, like me, are always so inspired to hear about you and your progress. Looking forward to seeing you back out on the floor with us soon!

  34. Constance, get well soon!

    6am with McDowell and Jess,

    Jerk Complex: 45, 95, 135, 155, 175, 185. Did this with Roy and we both agreed that the hardest part on the heavy sets was dropping back to the shoulders. Jess noticed that I'm catching forward on push jerk, so I'll have to work on that.

    NFT: 1 round as I had to leave early. 25# on the CLSLRD. 6 tempo chinups and jerry cans for the carry.

  37. Constance: sending you a warm hug as you continue your recovery and physical therapy.

    I have shared your story and videos with family in both the US and India. Your heart and fortitude have made so many more people see what is possible.

  40. @ Samir, without knowing what happened I would pause to have taken it so personally. Maybe he forgot which was his, maybe he thought any open rower was available. who knows!

    3 Rounds
    8 DB Press 30lbs
    8 Chin-Ups
    12 Goblet Squats

    Paused
    BSQ: 195x2x3
    FSQ: 165x2x3

    EMOM for 15:00
    A: 5 CTB Pull-Ups > 7 Matador Dips
    B: 10 GHD Sit-Ups
    C: 3 strict HSPU > 7 Deadlifts 135

  43. Dear Constance,

    I work with an avid Crossfitter – he belongs to a gym in NJ. I told him that I work out at CSFBK and suggested that maybe he heard of it, it's where Constance works out. He said, "Of course! Everyone knows Constance!"

    I'm sorry to hear that you had a fall but I wish you a speedy recovery. You are truly and inspiration! I've made my family members watch your CBS This Morning piece multiple times. 😀

    All my best,

    Colleen (group class, evenings)

  50. Glad you're on the mend! Wishing you a super speedy recovery!! I play your video every time I try to convince someone that Crossfit is great for everyone! Thanks for being an inspiration.

    Jerk complex: 103#. Push press PR! Failed the jerks both times… Think it was being tired!

    WOD: used double red kettlebells for two rounds, felt good about that! Also, did 5 tempo chin-ups each round– felt good about that too! AG is really paying off!!!!!

    Also- congrats to Kate f on her first two chin-ups! That's a huge milestone in the fitness timeline I think!

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