Clean and Jerk Complex
Every minute on the minute x 15:
3 Power Clean + Push Jerk
These will add up quickly, so start modestly on the load and only increase if the reps feel crisp. Do them touch-and-go if you can organize them, do quick bailed singles if you can’t.
Post loads to comments.
Exposure 6 of 8
AMRAP 12 Minutes:
10 Chest-to-Bar Pull-Ups
Post rounds, reps, and Rx to comments.
Manny B. pulls a Deadlift at July’s Starting Strength Program Total
Humans of Starting Strength Program: Manny Bocchieri
Registration for our next round of Starting Strength Program cycles opened yesterday! Between now and when the cycle starts, we’ll be bringing you some Humans of New York-style interviews of our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? Let’s find out! For our next installment, veteran Starting Strengther Manny B. was kind enough to answer a few questions.
What are some differences between SS and group class? Were any a surprise to you?
Well, the biggest difference is that Margie and Jeremy create a program for you within the Starting Strength philosophy to specifically address your weaknesses and help you build strength. When I joined CFSBK, I had the superfecta of being overweight, having been inactive for a long period, having just quit smoking cigarettes, and having had the bare minimum exposure to weightlifting. Needless to say, I was working through a few different issues. It was an uphill battle embracing a new lifestyle. Maybe it was too much change, too soon? I don’t know. I was making progress. Slowly. My biggest issue was my diet. I kept sabotaging my progress in the gym, probably because I quit smoking, but I just couldn’t stop overeating and drinking. I hit a number on the scale I didn’t like. Plus, my strength issues were beginning to take a toll on my confidence. I don’t want to do Push-Ups from my damn knees anymore! I was tired of using a band to do Chin-Ups! So, I drew a line in the sand and took a step back. I had to reevaluate my goals and figure out a better path to achieve them at my fitness level. Starting Strength allowed me to go back to square one and refocus my goals by keeping it simple. It’s about taking 4 barbell movements, dissecting their importance, putting it in motion and learning how to adapt as the weight gets heavier. With Jeremy and Margie’s guidance they’ve hammered, rebuilt my technique, and set up a program in which every cycle I’ve gotten stronger. Since the class is an hour and a half, it’s a slower pace from the group class. You can take the extra time to workout the flaws in your lifting form, make each rep meaningful and work towards manageable goals.
If you typically take CF classes, how did the SS cycle impact your capacity in group class? If not, did SS impact your life in other ways?
Where do I begin? Again, it’s all part of my reboot. After a cycle of SS, I signed up for the “Add On” and slowly got back into the group Crossfit classes. First, once a week and now twice. The combination of both SS and CF classes has worked great for me. It’s night and day. I have a new attitude with some experience under my belt. I’m training vs. exercising. (Read David’s great article.) I’ve lost 20lbs, so I feel more connected to my body. My mobility has gotten better. I’ve added 80lbs on my squat. I can do something that resembles a Push-Up. I can do Chin-Ups! My lungs are finally coming around. Since, I’m stronger, I do can more of the movements. My overall effort and endurance is better. I’m more engaged mentally and physically with the class as opposed to struggling to keep up. Don’t get me wrong, I’m still finishing last in all the metcons and scaling some of the movements but not the volume!! Which is a big victory for me and something I build on in every class. My fitness journey has a long way to go but the path seems clearer. “Sometimes it’s necessary to go a long distance out of the way in order to come back a short distance correctly.” – The late great Edward Albee
What’s the culture like?
3 things that are similar to the group class: Great coaching. Great people. Great environment. It’s such a good time. I look forward to this class every week. t’s a class for everyone. In my class, there are competitive power lifters to novice lifters. It’s 8 weeks with the same group, so lots of opportunity to know your rack mates. We’re all doing the same 4 movements, so we can empathize with each others struggles and breakthroughs. Margie and Jeremy track your weekly lifts and plot a program that’s adaptable based on your progress. There’s some coddling and hand holding that goes on. But, there’s a lot of tough love. Hardcore reality checks. Somedays the weight doesn’t move. Sometimes you lose focus and form. Now what do you? It’s about learning how to break through these walls, evaluate yourself and figuring out the right approach to move forward. What Margie and Jeremy teach you is that weightlifting is a craft. It’s something you hone, adapt and master. When I first started Starting Strength, my fear was: “Man, I got a lot weight on my back. What if can’t get up from the bottom of this squat?” And now it’s: ”Did I get good depth on that last squat? I don’t want to rack this bar and see Margie’s disappointment scowl!” It’s been a good six months.
Great stuff! Thanks, Manny! Keep a lookout for more profiles of these wonderful humans over the next couple of weeks. Have you partcipiated in our Starting Strength Program? Tell us about your experience in the comments!
Fight Gone Bad Fundraising Tips (T-25 Days!)
Have you started fundraising for Fight Gone Bad? You and your team should be registered with CrowdRise. We’ve included some fundraising tips below to get you started, adapted from Convio. We’ve also included info below about Brooklyn Community Foundation (the organization for which we’re raising money!).
Tip #1: Start early. The sooner you start asking for donations, the more money you will raise.
Tip #2: Set a challenging but attainable goal. Your fundraising goal should be a stretch, but doable. If you are getting close to your goal, then raise it so people continue to donate.
Tip #3: Contact everyone you know. Start with your email address book, then your regular address book and member lists from clubs you belong to. You’ll be surprised who gives!
Tip #4: Customize your emails. Make the email template yours! Include a personal story—why you’re raising money, why it’s important to you, and where the money goes. (Tell people why you love Brooklyn, and why you love CFSBK and that we partner with BCF!)
Tip #5: Create an email schedule and stick to it. Set dates to send a first email announcing your participation, a second email asking for donations, an update email, and a ‘last chance’ email.
Tip #6: Ask, ask, and ask again. People can only make a donation if you give them the opportunity. Don’t be shy about asking more than once. People need to be reminded!
Tip #7: Add social media to the mix. Use status updates in Facebook, Twitter, or LinkedIn to update friends on your fundraising and provide a direct link to your fundraising webpage.
Tip #8: Get creative. Add the URL for your fundraising webpage to your email signature. Give out “piggy banks” and ask people to save their change for a month. Hold an auction. Throw a party!
Tip #9: Stay focused. Remind yourself of why you are participating in the event, and how the money you will raise will help others. Turn to other fundraisers for inspiration and ideas.
Tip #10: Send a personalized thank you. After you’ve completed your fundraising, send your results to donors and thank them again for their help. You might need their support again next year! (And dude, always say thank you. It’s the right thing to do.)
Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fourth year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change.
Highlights from 2015 include the launch of the Brooklyn Youth Fellowship supporting 10-month fellowships for young people at 12 youth-serving organizations, a Restorative Justice Project in partnership with four public schools in Brooklyn and the Mayor’s Leadership Team on School Climate and Discipline, and an Incubator Project for Brooklyn nonprofits. Visit bcfny.org to learn more about all of their work.
Yesterday’s Whiteboard: Back Squat / Front Squat | Box Jump Overs, Run
The Insane Rise of Mas Wrestling, the Best Strength Sport You Haven’t Tried Yet BarBend
Mr. Autumn Man Walking Down Street With Coffee
Brad D says
6am with McD
Clean and Jerk EMOM began at 135 and worked up to 165. Everything felt quick and snappy. Probably could have worked up around 185 toward the end, but decided to just keep it light and move fast.
Got through 6 rounds plus 52 reps of the metcon. Double-unders were not great… still getting the hang of my new rope. Squats were suprisingly tiring. I was in at 6:30pm to squat last night, so maybe that has something to do with it. All C2B were unbroken butterfly except the last round which was 5-5.
Glad to see my fellow classmate Manny!!!!!!!
Keep up the good work Manny!
6am with Jess
C&J EMOM – 135×5, 145×3, 155×7
All moved pretty well. Last two sets got a little tiring. Enjoyed this.
WOD – 2 rounds + 4 c2b. Did not enjoy this. DU were crap today and spent far too long in my own sweaty pity party.
Dan L says
6am with Jess
EMOM work – 155×5, 175, 185, 195, 205, 215, 155×5. All felt pretty good. 215 got a little tough.
Metcon: 7 rounds even.
EMOM 3 Power Clean + 1 Push Jerk: 93×2, 103×3, 113×3, 123×6, 128×1
Started bailing each rep after my first set at 123 – just would not be sustainable otherwise. Between sets contemplated what I had packed to wear during the day since I could sense some collarbone bruises in my future.
WOD: One pull up short of 4 rounds with regular pull-ups.
Steve's jump rope says
Don't fret, Stevey. Yeah, we've had some bumps in the road but we're in this for the long haul.
Dan G. says
6am with Jess
C&J EMOM – 135×5, 155×5, 165×3, 175×2.
This was almost a metcon. Never got too heavy, more mental work to stay tight.
WOD – 2 rounds + 2 DU doing only 25 DU per round. Couldn't string 2 DU together even once.
C&J EMOM: started at 95# and made 10# increments up to 185 and then 10# decrements for the remainder minutes. Need to actively drop under the bar on the jerk.
Metcon: 6 rounds + 10 reps. First couple of rounds of DUs were a shitshow, but straightened it out. Maintained a descent pace. Need to practice butterfly C2B.
6am with Jess and McD
C&J EMOM: started at 63, hit 73×3, 83×5, 93×5 and then went for the last rep at 103. Cleans we're al quick and easy, with the jerk being the limiter
WOD: 3 rounds + 25 squats, subbing 15 attempts for DU and green bands on the pull-ups.
Makeup from 6am yesterday:
LBBS: 145x12x2 – McD noted they were a little high, so I'll focus on depth next week
FSQ: 115x8x2 – McD said these were good. Tried to go quickly
WOD in 19:25? Or a few seconds behind Joy. First round did the box jump overs, but switched to step ups, since it wasn't feeling great on the knees/joints (definitely getting old!). Runs were slow. Need to do some extra running on my own to get faster.
Also, took the pull-up/ttb workshop with Whit on Saturday and it was fantastic! Lots of lat engagement and skillz to practice in the future.
Brendan B says
7am with McDowell and the Ro Peanut Gallery
C&J – 135# across
This was a lot of fun. Kept the weight conservative. Push jerks feeling a lot better after lots of practice the last few weeks.
Metcon Rx – 3rds + 47 DU
New rope took a few rounds to get used to. Squats were way tiring. Weird.
Allie B. says
Willingly skipped yesterday's wod (!!ugh!!) because box jumps and running are literally the worst things I could do for my ankle. Besides double unders. Was planning on making it up tomorrow at OG.
Anyway, ankle feels okay on most things. Running today 400m bothered it a little… sigh.
C&J 83×1, 93x 14. Hard, fast, and fun! Jerks improved throughout. Helpful advice from Ro about jumping faster.
WOD: 6 cal assault bike, 25 squats, 10 pullups (some with chin over the bar)
1 pullup short of 5 rounds.
Cashout: AR with special guest DO. Good times! Definitely ACTIVE recovery…geesh. ;P
C&J complex: 83×3, 88×3, 93×3, 98×3, 103×2, 108×1 All cleans cycled.
I think 108 is the heaviest I've cycled! Happy about this but still have things to work on. David said my elbows were slow and Ro said I was pulling with my arms too much.
DUs: What a mess today! Only did 50 the first round, then did in the mid 30s the rest of the rounds. Timed myself over a minute on these so I wouldn't get stuck on them and just got frustrated and gave up.
C2B: Ripped the palm of my hand before the WOD started, but the skin underneath was dried out already so hands are thankfully ok! Scaled to 7 C2B bc I don't kip these properly. Managed to do four in a row one time, but also did a bunch of doubles and singles.