Power Clean and Power Jerk
4 rounds starting every 4 minutes:
Power Clean + Power Jerk every 10 seconds for 9 reps (90 seconds)
Start with a medium-light heavy load. If you make all the reps cleanly, then go up a bit for the next round.
Post loads to comments.
Exposure 1 of 8
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AMRAP 7 Minutes:
30 Deadlifts 225/155
20/14 Strict Handstand Push-Ups
10/7 Ring Muscle-Ups
The Deadlifts should be medium-heavy for you and unbroken on the fast end. 2 to 3 sets is appropriate. Scale range of motion on the Handstand Push-Ups or to Box Piked HSPUs or heavy Dumbbell Push Presses as needed. Scale the Muscle-Ups to Jumping Muscle-Ups or to 10 Chest-to-Bar Pull-Ups.
Post rounds, reps, and Rx to comments.
The CFSBK Coaching Staff: Brett Ferguson
Editor’s note: We’re in the process of updating the bios on our Coaching Staff page. As we do so, we’ll be posting the new bios to the main blog as a way of reacquainting you with one of the main things that makes CFSBK a special gym: our wonderful, talented coaching staff! Last time, we gave you Coach Nick. Next, here’s the newest member of our staff, Coach Brett…
Brett grew up in Syracuse, New York, and participated in athletics at both the high school (All-State soccer and lacrosse) and collegiate levels. A recurring injury eventually forced him to take a step back from sports, and he began weight training. While Brett studied Jazz Bass Performance and Public Speaking in college and moved to Brooklyn with aspirations of becoming a touring musician, he continued bodybuilding until he couldn’t stand going to the gym alone with his earbuds in, doing “chest” twice a week with the bros, and avoiding leg day anymore.
Enter CrossFit. It took a few months to grow on him, mostly because his range of motion was so poor that he couldn’t physically get into some of the positions. After that, he couldn’t get enough. He enjoyed the challenge of learning what CrossFit had to offer after being physically humbled by so many of its core movements and workouts.
Brett has previously worked as a personal trainer, frequently with clients on the road back from knee and shoulder injuries that required surgery. He’s also coached at Level 4 CrossFit Seattle and was instrumental in the opening of a new CrossFit gym in Seattle.
Brett holds his CrossFit Level 1, CrossFit Weightlifting, NASM Certified Personal Trainer, and NASM Corrective Exercise Science Certificates.
News and Notes
- We’ll be running on our normal schedule tomorrow, but our holiday schedule kicks in on Saturday. You can always see our schedule changes for the next couple of weeks here.
- SAVE THE DATE: The CFSBK Community Potluck goes down Saturday, January 28th. Check out the event page for more details.
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Yesterday’s Whiteboard: Front Rack Step-Ups / Chin-Ups | Open WOD 12.1
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6am with McBrett
C&J – 115# / 125# / 135# / 145#
No misses. Got spicy towards the end there.
Metcon @ 185# / 2 abmats – 49 reps
Shoulders had nothing left to give on the strict HSPUs. Failed that last one a good 6 times. Very frustrating to not eek out that last rep.
6a with McDowell & Brett
C&J workout. 135×2, 145×2
All reps were light and felt good, could have gone heavier but wanted to save something for the workout
WOD – completed 4 muscle ups.
This was fun, broke up the deads 10-10-10, handstands 5-3-2-2-2-2-singles, MUs 3-1-F(x3). Shoulders were smoked after coming off the wall. Doing this again I would have tried the DL's unbroken. No reason to hold back here.
Make up post
Yesterday – step ups @75# 10-8-8. CTB 13-10-12-10
12.1 hit 105 Burpees yesterday, game plan was to hit 15 per minute and did just that. Never really redlined, but still awful.
Went to Open Gym at CrossFit Involve in Dayton OHIO today
Clean and Jerks
115-135-150-185
Started too light.
WOD Rx'd
I messed up and thought it was 10 minutes!
I was aroud 15 into the 2nd round at 7 minutes and back to the rings at 10. Would have pushed the pace a little earlier if if remembered what I programmed…
8 a.m. w/Brett.
C&J work: 135-145-135-135. Put 155 on there for the third round and had to strip it off after the first rep, costing me another rep. Stayed lighter after that to work on the mechanics. In retrospect, 10 seconds per C&J would put me on pace to be a little faster than my current Grace PR, so I shouldn't've gotten greedy. Huge thanks to Brett for getting me to loosen up my grip on the bar at the top of the clean in order to rack it properly and save my wrists.
Metcon: exactly 1 miserable round @ 225# w/box-piked HSPUs and pull-ups. Took the deadlifts very slowly to try and really focus on keeping a flat back in a metcon setting. Hit-or-miss, but getting better.
C&J work: 103 103, 113, 123. Was able to cycle from the clean into the jerk for the first three sets.
WOD: What a mess. Did the deadlifts unbroken, even though I told myself I would split it into two sets to stay fresh – whoops. Failed just kicking up to the wall about 3 times because of this. HSPUs were a few doubles and mainly singles (I even counted some fails just to move on). C2B pull-ups. Back to the bar for 15 deadlifts when there were 20 sec left.
Nice chill 10 AM with Brett and NICK!!! Haven't had class with Nick in forever. Whee!
Cleans at 68 (3 sets) and 73 (1 set). Right wrist started getting cranky near the end so I might have to watch the volume as I get back into this movement.
1 round, deadlifts, and 11 presses with 25# DBs (and C2B chinups instead of MUs). Amazing how quickly those deadlifts get really freaking hard.
It's going to be rough getting up for 7 AM class tomorrow after 3 days of sleeping in. My kingdom for one more vacation day!
Orlando Hotel gym.
3 x8 each side lateral goblet step ups to a 24" box @20 lbs.
it's crazy how unbalanced i am. likely i could do 50# on my left leg and
this weight was a struggle for my right.
84 burpees in 7 mins.
off to the lazy river nft.
12:00 CF Group with Coach Nick
Power Clean and Push Jerk
Interval 1: 60kg (133lbs) x9
Interval 2: 70kg (154lbs) x9
Interval 3: 75kg (165lbs) x9
Interval 4: 80kg (176lb) x9
7:00 AMRAP:
30 Deadlifts, 225 (Unbroken)
20 Strict HSPU (5-5-5-3-2)
10 Kipping Muscle-Ups (5-3-2)
17 Deadlifts (3 sets.. it was a blur at this point)
This workout left me WOD drunk for about 20 minutes >X P
forgot to add my superset (superset) of three chins each round plus 4 at the end. these were on a weird cable machine- improv style.
5 RFT
20 cal assault bike
15 v-ups
10 box jumps
18:45
A. Eccentric ankle dorsiflexion 3 x 10 each
4 x 45 seconds on 45 seconds off Front Rack bottom squat hold.
B. 3 Rounds
10 x 1 arm KB swing @16kg
10 x 1 arm suitcase DL @ 75#
3 Rounds
750m 1 arm farmers carry @45#
Nerve flossing x 10
C. Front Squat
155 x 6, 165 x 6 x 2, 155 x 6 x 2
Comp Bench
105 x 6, 115 x 6 x 2, 107 x 6 x 2
Snatch Grip Deadlift
215 x 5, 225 x 5 x 2, 215 x 5 x 2
7:30 Group Class with Brett
Clean and Jerks
93 x 9, 103 x 9, 108 x 9 x 2.
Opted out of today's WOD for fear of repeating myself/ hurting myself/ overdoing it.
Instead, I did…
7 mins of burpees- 92 reps. Massive improvement on the last time I did this- at least 20 reps. Slow and steady. Didn't stop.
Thanks Brett for letting me jump in and do burpees. Never thought I'd ever thank anyone for letting me do burpees.
@Charlie – you are so strong and have so much energy. I don't know how you do it! Awesome.
Today
4 min AB ~ 50 RPM, 4 min Row ~ 750 cal/hr
3 sets: 3 up and down Rope climbs using arms only w feet on floor, 5 Pistols each leg, alternated each set with Hip, Hamstring, Calf dynamic stretches
10 mins: Bbell drills and PC & J — 83 x 2, 93 x 2, 103 x 2 — shoulders and triceps crunchy and tight
Close Grip Bench Press — 95 X 5 x 3 ^
Attempted 3×3 Squat — 133 x 3, 163 x 2, 173 x 1 x 2, but it felt like the world, and I decided to move on..
For time: 15, 12, 9, 6, 3
PC & J @65#
TTB
Box Jumps 20"
10:48
Good one. Paced too slowly in the beginning. I'd like to repeat it with a plan and some company.