Clean and Jerk
Fitness
Heavy Single
1-1-1-1-1
Performance
1RM
85%, 90%, 94%, 97%, 100%… 100+%
The pull from the floor should be purposeful and balanced, with your weight balanced over mid-foot. Same for the dip and drive on the Jerk. Aim to make 3-5 reps above 85%, more if you’re feeling good. If you have a miss, you get another shot at it. Another miss means take a few pounds off. This is a testing day. If you’re feeling good then go for it. If not, then get a few heavy reps in and live to lift another day. In either case, end on a make.
Post loads to comments.
_____________________
20 Minutes Not for Rounds:
100 Single-Unders
20/15 Calorie Row
10 Paused Dumbbell Thrusters
Move at a maintainable pace, choosing a light-medium weight for the Thrusters. Pause for a 2 count at lockout on the Thrusters.
Post work to comments.
Sasha and Ariel showing off that balance. Check out more of Thomas H.’s recent work here!
Register Now for the 2017 Subway Series
Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! Here’s the whole schedule:
Saturday, September 16th: CrossFit Gantry
Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CFSBK
Saturday, October 28th: CrossFit Virtuosity
This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register here, but hurry: early bird pricing only lasts through September 5th!
Labor Day Schedule
We’ll be running on a modified schedule for Labor Day tomorrow. We’ll offer 9am Short Circuit, 11am Fit 55+, and 10am, 11am, and 12pm group classes that day, plus Open Gym from 9am to 1pm. Starting Strength Program classes will run at 10am and 12pm. Every thing else is cancelled. Happy Labor Day!
_____________________
Yesterday’s Results Board: Squat Test | “Helen for Houston”
20 Elite Lifters Share Their Pre-1RM and PR Thoughts BarBend
Why You Need Better Ankle Mobility Girls Gone Strong
AG
A.
2-3 sets @Z1 effort
8 ea weighted ssrdl
10 ring rows @3012
:20 supinated L hang
B. Kipping toes to bar Practice
C.
3 rounds @85% SH effort
8 dual front rack KB squats, AHAP/UB
12 Toes To bar
270 run
rest walk 1:3
C&J: 83, 103, 123, 133, 143, 153, 160, 165Fx2
Could have sworn 158 was my PR, but apparently I did 160 back in June. Need to erase my star, but still happy with a PR match. Pressed out the jerk at 153, but 160 was solid and felt shockingly good. First fail jerk hit me in the chin, second was just not enough commitment.
3 Rounds of
100 SUs (unbroken for 2 sets)
20 cal Row (went for the higher calories for a little extra cardio)
10 DB thrusters (25s, then 30s)
HSPU practice after:
5 with 2 abmats
3 with 1 abmat+pad (did this twice)
3 with 1 ambat
2 with just a pad (failed the third here)
10am with Lauren and Chris
Previous C&J 1RM was 78#, now it’s 79#. I guess every pound counts? Didn’t feel like I did as well as I could have because attempts at 83 and 80 definitely failed on the mental game (on the clean; I am confident I could jerk those weights from my front rack). Need to work on dropping under the bar faster—and not thinking about it.
Not for time work moved smoothly enough using 15# dumbells for thrusters. Used a different erg each time and each had the damper setting on something very different…and I still don’t quite understand what it does. Thing to google today…
AR after always great.
Nooner
C&J up to 235, fail at 245, finished with one at 235. Wasn’t feeling the fire today.
NFRs. 5 Rounds, 30lbs for the DBTHs, singles were the hardest part…couldn’t do even one round unbroken.
10:30 open gym at CrossFit by the Sea
Worked up to 235 on the clean and jerk and missed a couple jerks at 245. Cleans felt good though.
Did a rowing db thruster workout yesterday so switched up the conditioning portion to 1/2 Jack. I gout through 5 rounds + 15 reps.
10:00 AMRAP
10 push press 115#
10 kb swing 24kg
10 box jump 24″
Noon class after a few days off to rest my neck.
C&J up to 95, which matches my best. I was kind of hoping to get to 100 but my neck is still not right and I haven’t made it to Sunday class reliably this cycle and that showed up on the footwork. Live to lift another day 🙂
NFR – got to 5 and some change. Kind of weird to do single unders but fun (and good practice relaxing my damn shoulders). Kept the rows consistent and on the harder side since I needed a good sweat!
10 am with Lauren and Chris
Came in a bit later trying to save my energy for a 1 rep max.
C&J
95×2
115×2
135×1
155×1
165×1 (New PR)
I failed on the jerk 3 times at 165 and got it on the last attempt. Old PR was 160 and I was hoping to get to 175 or 185.
NFR – 4 rounds. Did 25# DBs for the first 2 rounds then went to 30. SUs were unbroken the first 2 rounds.
11am AR – Always needed!
——————————————————–
One thing I’ve taken away from this week is that even though I didn’t get the numbers I wanted on all the movements, I did improve in everything. I should be more accepting and there is room for growth during the next cycle.
Bring on the crush week.
Hey anyone interested in forming a team for Subway Series? I’ll be out of town Oct 14th, but would still like to do the other wods. Rx preferred. Lemme know!
Charles G