Clean and Jerk Complex
Every 2 Minutes for 10 Reps:
Clean Deadlift to the Mid-Hang + Mid-Hang Clean + Jerk
Work up to a medium heavy load for the day.
Post loads to comments.
Exposure 1 of 8
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3 Rounds for Time:
15 Deadlifts 225/155
400m Run
The barbell should be medium-heavy and unbroken on the fast end.
Post time and Rx to comments.
Here are Coach Arturo, Alex B., and Jacob M. at the first day of the Crow Hill Open. Both Arturo and Alex hit 135 kg on their Clean and Jerk to qualify for Masters Nations, while Jacob PRed at 130 kg! | Videos courtesy of Katie H. and Coach Frank
Schedule Changes
Anti-Gravity is cancelled today.
Today: CFSBK at the Crow Hill Open
Yesterday, CFSBK’s men—including Coach Arturo, Alex B., and Jacob M.—competed in the USAW Crow Hill Open. Today, Francine D., Morit S., and Katie H. will throw down. We’ll have a full report for you soon. Show our CFSBK women some love in the comments, or better yet, head over to Crow Hill and cheer them on! Kick some ass, ladies!
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Yesterday’s Whiteboard: Partner WOD
Where Women’s Empowerment Means Lifting 300 Pounds NY Times
The Story Behind the World’s Most Famous Desktop Background Artsy
Congrats to Ro, Alex, and Jacob!!
Is there AG today? Thanks!
AG is cancelled today!
Sorry folks.
9am with Jess and Chris
Clean & Jerk up to 185#
At the meet yesterday there were quite a few no-lift-calls because of elbows not properly locked out, so decided to really focus on that today and felt like I made some progress in punching up the bar and sticking my head through.
WOD: 8:33 rx'd.
Fox yelled at me for running out of the gym too fast. Proud moment for me.
8am with Jess
Worked up to 225 on the C&J complex – last jerk was a bit forward but overall felt good
7:23 on the WOD
C&J complex:
83-93-103-108-113 (all felt great!) -118(f)-118(f) Failed the cleans.
Dropped down to 108, then 113 after getting good advice from Fox about fully extending and using my legs on the jerk.
Wod 9:17 with 133# broke them up 8-7 every round. Was the perfect challenge– legs were feeling the burn!
Cash out: Nice walk with Klove to Crow Hill! So much fun watching Mo & Francine crush the Oly Lifting meet afterwards!
1pm lazy Sunday class
Worked up to 215 on the complex.
WOD 7:36 Rx
Fun one
Traps still feeling a bit sore from Strong fit and short circuit yesterday.
8am Short Circuit with Chris
This was a bit of a challenge. Bear Crawls, Walking Lunges and Wall Balls got really spicy after the 2nd round. Loving these classes the last few weeks I've been attending.
9am with Jess and Chris
C&J Worked up to 125. Failed on a few of my Jerks. Need to practice my split jerk landings more. Kept pushing myself forward with my back leg. Better luck next week.
WOD:
Did 225 for the DLs. Finished in 8:45? I wrote it on the board and forgot haha. This was a fun one. Emptied out the tank on the last run.
11am Active Recovery
Definitely need this for my traps. We'll see how I feel tomorrow AM. Also, I'm convinced we have the most interesting conversations in AR.
Fun weekend, happy to spend it in Brooklyn! Put in a lot of mileage on my bike in addition to the regular fitness, which was a blast considering how beautiful it was this weekend!
Friday: My friend Sarah was dropping in, so we did the following:
A) Suitcase DL: 3×14 @ 75#, still okay, just a long time to hold onto the bar!
B) Power Clean: 5 attempts at heavy single
83, 113, 123, 143, 153, 163, 173×2
Decided to work up to my heaviest weight for next weeks comp and hit it twice under 30s to make sure that i own it. It was a bit sloppy on my second attempt. Gotta keep it tight saturday!
C) 3×3 FSQ: 165#
This was sarah's programming. I meant to go lighter than this, but loaded the bar wrong. I immediately regretted this decision come saturday when i had squat cleans at 165 #, the one day i do a little something extra i immediately regret it! lol
D) 3 rds:
30s max seated legless rope climb: 1/1/1
*1 min rest*
30s max cal assault bike: 13/13/12
*1 min rest*
30s max wall ball 14#/10': 15/15/16
* 1 min rest*
30s max cal row: 12/9/11
This was challenging. but just enough. Hard to get that legless rope climb going from the seated position! especially because I'm all legs for my kip. Biceps and grip were on fire.
Saturday:
Saw all the dudes kick arse at Crow Hill, and was stoked to see I was moving some heavy weight for my metcon! My quads did not comply, sadly, after my squats yesterday. But, it was a REALLY fun one!
A) 20 min AMRAP:
5 squat cleans (165#)
10 sumo deadlifts (165#)
15 push press (85#)
200M run
Completed 3 rounds + 5 cleans + 10 DL + 15 push press. Push press subbed for HSPU, unfortunately I am taking a hiatus right now. (Old issue that I'm working on). But I'll be back. Push presses felt solid. This workout was grunt worthy- so brutal. But stoked I was able to get through 20 of those cleans (~85% of my lifetime 1RM), so good to see i could repeat submax weights at a higher percentage. Sumos still feel tough to organize so all singles so i didn't have to deal with the eccentric portion. push presses 8/7 throughout and 15 in my final round to beat the buzzer
B) Cardio: HR target 160-165
Row: 125 cal, 153-168
Run:1500M, 158-164
Row: 115 cal, 143-166
30 GHD: 2:15, so dizzy when I do these, probably because i never do them. But was feeling woozy after all of the other stuff to begin with so i took my sweet time.
TODAY: got talked into group fitness with some friends
A) gymnastics complex: 5 min, alternate partners to accumulate the following:
1 strict pullup + 1 strict T2B + 1 strict c2B + 1 strict bar pull over + 1 bar MU
Keith and I got 8+ 3 reps I think, idk we weren't really going nuts. bar pullovers were fun. Worked a little bit extra on figuring out how to string together some kipping ones. Got three in a row! I love stupid human tricks.
B) Strong Man Partner Medley:
3 rds:
1:00 farmers carry (32kg each hand)- max distance
*1:00 rest*
1:00 max med ball cleans (80#)
*1:00 rest*
1:00 max distance sled pulls (25#)
*3:00 rest between rounds*
C) RIBS AND ICECREAM
rest day tomorrow!!!!
Make up posts:
Wed:
Tempo Squats:
LBBS: 100x8x2 (+5# from previous cycle)
FSQT: 95x8x1 (stayed at the same weight because FSQTs are hard!)
WOD: DU/T2B EMOM: Didn't keep track of my times each round bc I didn't want too much pressure to do DUs. DUs went very well though! A couple rounds of 20 unbroken! Progress.
Thurs:
Snatch Complex: Worked up to 83×2 successfully. 88x2F bar too out in front of me
Fri:
Saturday partner WOD with Sara G.
13+22 Did HSPUs to 2 ab mats. NO shoulder pain!! 🙂 🙂
12+3 fast burpees, moderate box jumps
Today:
Worked up to 123 on the clean complex. Form much better this week but still not bending my back leg enough on the jerk.
WOD Rx'd in 9:20
DLs: 9-6
Runs: slightly faster than normal