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
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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