Clean and Jerk Complex
Every 90 seconds for 8 rounds:
Clean High Pull + Mid-Hang Clean High Pull + Mid-Hang Clean + Push Jerk
Rest 2 minutes, then…
Every minute on the minute x 6:
Clean High Pull
105% x 2 x 6
The percentage is based on what you worked up to today. Focus on pulling off the floor exactly as you would for a full Clean: a smooth pull from the floor with weight balanced over the mid-foot and a vertical extension allowing the bar to stay close to the body.
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Every minute on the minute x 15 (5ea):
1) 5 Box Jumps 30/24″
2) 10 Chest-to-Bar Pull-Ups
3) 15 Russian KB Swings 32/24kg
The Box Jumps should be higher than your usual Rx. Scale the Chest-to-Bar Pull-Ups to regular Pull-Ups, Jumping Chest-to-Bar Pull-Ups, or Ring Rows as needed, or scale volume to keep you moving. The KB swings should be on the heavy side for you. Aim to finish each minute’s work at consistent times.
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Look at all those recent accomplishments and new leaderboard entries! Don’t forget to write your goals and accomplishments on the board!
Check Out Prefer
Emily W. recently joined a team building a new app called Prefer. Prefer aims to do something CrossFit athletes are already great at—connecting people in real life and growing community through trusted referrals. On Prefer you can discover, chat, book, pay, and refer your favorite pros, from dog walkers to handy guys and gals to accountants to business coaches to babysitters and more! Prefer is a great place to grow your business and a great place to find professionals trusted by friends. CFSBK athletes can try it with the invite code AMRAP.
News and Notes
- In case you missed it, sign ups for Murph Day 2017 are now open! See the event page for more details.
- Our friends and neighbors across the street at littlefield are relocating nearby and opening a sister bar and restaurant called Parklife. Back their Kickstarter campaign to help keep this awesome neighborhood institution going!
- Do you follow us on Facebook? How about Instagram? If not, you should! We’re always posting cool stuff there, and it’s an easy way to support the gym!
- Today’s 9am Yoga class is cancelled.
- This Sunday’s 11am Active Recovery class is cancelled.
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Yesterday’s Whiteboard: Back Rack Reverse Lunges | NFR Work
(It’s Great to) Suck at Something NY Times
Danny Broflex: The Takeover CrossFit Journal
Yesterday @ CF island park!
3×5 squats @ 80%
200# 3×5
Eek! That number seems so scary to me for some reason. It was totally fine though and it was moving plenty fast. Yay! No belt, no lifters, noooo problemz. Glad I've been reinforcing heavier lifts without all of the gear. Think it's paying off.
WOD:6 rds, every 3 min:
4 heavy power cleans (touch & go)
100M sprint
Worked at 145#. Splits were :35, :33, :33, :32, :41 (failed 4th clean), :38
This was hard, mostly because the 100M sprint required dodging people, and not slipping in rocks at the corner. Couldn't really go crazy here because I didn't want to slip. But clearly I was fatigued because I wasn't able to clean the 4th rep in the 5th round. Felt more like a technical error though. This was a fun one! 145 felt pretty doable! Happy.
Iceland tomorrow!!!! Hiking and pretty views in my future!!!
Hey guys! I haven't posted on the blog in a while but I just stopped by to say OH MY GOD MY BUTT IS SO SORE REVERSE WEIGHTED LUNGES WUT
^thats the troof. The butt cheek pump is real
C&J Complex: Started at 103# and worked up to 143#. Tried the last rep at 153#, but could not do the push jerk. Clean pulls at 163#.
EMOM WOD:
Pull-ups: Did regular kipping pull-ups. Did first 10 unbroken (that's a first). Then 7-3 for the rest.
Box jumps: Did 7 per round, because why not. Maybe should have tried for the 30" box.
Push-ups: 10-5, 8-4-3 for three rounds, then 7-3-2-2-1.
Decided to use some extra time after class to keep working pull-ups and push-ups at a relaxed pace. Did 5 rounds of 5 pull-ups and 10 push-ups (6-4 throughout). Murph is coming.
6am with McJess
C&J Complex: 135×2, 155×2, 185×2, 205, 135. Clean pulls at 225. Jerk is definitely the limiter for me.
EMOM:
Pull-ups: 5 C2B per round, all singles, tried to get really high.
Box jumps: 5 rebounding to 30" per round. Might try 36" next time.
Push-ups: first 2 rounds unbroken, then 2-3 sets the rest of the way
10am class
Clean and Jerk Complex
135-165-185-205-215-215f-215-185
Pulls at 235 and 255
BIT IT IN EPIC FASHION ON MY 4TH BOX JUMP…holy shit that hurt. DNF the WOD…
10 AM with Brett and Jess.
Clean Complex:
95/95/100/105/110/115/120/125
have to continue to focus on pulling with my lats and keeping the bar close
High pulls all at 135.
EMOM- 30" box, 32K bell and 6 pullups per round- inching these ever upward.
10 a.m. w/Jess & Brett.
C&J complex: 115-125-135-145-155-165×2-175.
Pulls: also at 175 b/c 175 in the complex was bad.
EMOM: halved the pull-ups & strove bitterly for legit C2B kipping.
in case you were wondering, beavers really are sometimes fish (I promise that link is 1000% safe for work).
10am today!
Clean Complex:
I missed this last week so I spent some time just figuring out the movements. Had no idea what weight would be reasonable and worked up to 93#. High pulls at 98# – good practice moving correctly and keeping the bar close.
EMOM:
24" box, ring rows, 24kg bell
After a nasty box jump incident (there is a scar, I feel your pain Fox) a few years back I have serious anxiety about biting it again and 24" looked TALL. First round I took off, my brain went NOPE and I bailed mid-jump, I think it looked pretty graceful. Managed to get out of my head and did the rest of the rounds at 24" with only one near-death experience.
8 am with Fox today
complex – 73, 75, 75, 75, 78, 78….. I got to 78 just for my last complex last week so moving to it earlier and keeping it close (my challenge) every time (I believe) felt like a good day. The 2emom was a good drill for me – really thought about jumping and not pulling too early.
Imagine my glee when I realized that every movement on the WOD had it's own minute and that I did not have to do the box jumps, pull ups and KB swings ALL within the min! I went across the street before class started to make sure I had 24 inches of rouge foam pylo box for this to take the fear factor out. Scaled the pull ups to combos of chins, swtich and pulls and only 7 each round. 24kg KB – so heavy and I broke them up in the last two rounds. Box jumps stayed consistently timed, pull ups got progressively slower every round, kb swings got slower in the last 2.
CrossFit fail cam should have followed me around today:
1RM jerk: 45×3 kg, 55, 60, 65, 70, 75, 80 fx3 DUMBBB
overly frustrated for some reason. Shoulders felt stiff and couldn't open them up at all. I broke a jerk block. Smashed a huge dent in it when I was warming up at 45kg!! Ugh I felt so terrible about it. Lesson learned. Remember to put the 2in reinforcement on all platforms!! Even if the height isn't perfect 🙁 80kg is like 85% and almost always a guaranteed make. Not my day.
4 rds: 20# DB press for max effort, 1 min rest inbetween
15, 13, 12, 9
Shoulders feel wrecked from modified JT still. Sad
Skipped conditioning piece because it didn't logistically make sense for the space I had available. Jumped into group EMOM at 5:30 class.
5 BJ, went to 30" for last round. I wish I did that the whole time!!
All C2b and swings unbroken!
83-93-98-103-108 on C& J Complex. Same as last week, but jerks not as crisp. Overthinking it! Highpulls at 113#.
Wod: 10 kpu each round. I have chest to bars: I can do them strict fine. I can even do chest to bars with FALSE grip. I have a theory– it interested me to note that keeping a close grip on my pullups helps me go way faster– I also am significantly better at bench press with close grip. Hmmm.. I'm missing some strength in some tiny muscles in a wider grip, I think… this prevents me from being able to 'pop my chest to the bar'. KBS and BJs good- should have also done a 30" box.
Really nice restorative AR today. Shoutout to Coach Whit & Peter: as we were leaving Peter mentioned that he's had chronic back pain for years, and he can't remember his back feeling so good as when he left AR today.
Also, to be blunt in a way that completely assumes the best: I was watching some folks push press on Monday. I noticed someone who was newer have a difficulty with range of motion of that movement, to no fault of their own! With that said, if you want to increase your mobility to make these movements easier AND safer– go to AR!!!
When I first joined I didn't want to "waste" a class. I've come to realize how extraordinarily useful and healthy it is to increase range of motion, flexibility, and break up adhesion that make your muscles tight! If you're mobility is strained, you're far more likely to get injured! Muscles can't work properly.
Anyway— it's 100% not a waste of a class. Plus you learn a lot of tools that you can use on your own on the mats before and after class.
It was really fun having new faces in AR tonight!!!!! It reminded me how far I've come and how awesome CFSBK and crossfit is for overall health, in general. Well, unless you're competing in the crossfit games…hehe
Also, I felt pretty low all work week, but have felt better every day I worked out, so…thanks!!!
Short Circuit
Always fun. Kept everything light bc it really fatigued my right shoulder and I wanted to take group class.
Group Class:
C&J Complex:
83×2, 93×2, 103×2, 108×2
Arched my back on my first push jerk @108, second one was slightly improved.
EMOM:
Pullups unbroken (finally getting them back!), 24kg KB unbroken, box jumps really fun at 24" (but probably not if they were in large volume).