Rack Jerk
Performance
1-1-1-1-1
Fitness
3-3-3-3-3
Work up to a heavy but technically sound single for the day. No press-outs. If you’re newer, then work up to a moderately challenging set of 3 with a load that you can move as perfect as possible.
Post loads to comments.
Exposure 1 of 8
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For Time:
21-15-9
Deadlifts 225/155
Bar-Over Burpees
The Deadlift load should be medium to medium-heavy and done in 1-3 sets. The Bar-Over Burpees are lateral to the bar. Push the pace on this one today…Set a pace that might be faster than you can maintain and see if you can hang on.
Post time and Rx to comments.
January 27th and 28th: CrossFit L1 Certificate Course
On Saturday, January 27th and Sunday, January 28th, CFSBK will host the CrossFit Level 1 Certificate Course. Courses are open to individuals and trainers at all stages of development. The Level 1 Certificate Course serves as the cornerstone for CrossFit methodology and movement and includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:
- Conduct a class.
- Hold a standard of effective technique at high intensity.
- Achieve relative high levels of intensity for each individual.
- Scale for any ability level.
The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.
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Yesterday’s Results Board: Rest Day
The Psychological Appeal of Truly Terrible Movies NY Mag
The Evolution of Olynastics Alec Smith (video)
AG
A.
2 sets to warm up
5 yoga push ups
10 ring rows @3012
10 hanging knee raises
B.
Bar muscle up practice
C.
For time @80-90% SE
2 C2B pull ups
50 double unders
4 C2B pull ups
40 double unders
6 C2B pull ups
30 double unders
8 C2B pull ups
20 double unders
10 C2B pull ups
10 double unders
9 a.m. w/the Foxes.
Rack Jerk: 215#x1. Matched PR, but Fox said it didn’t look like I’d dialed in the lock-out 100%. Felt like I had a bit more in the tank, which is a good place to be at the start of the cycle.
Metcon: 5:55 Rx. You ever see those videos of dogs that run up to things they’re supposed to jump over and then pull up short, like “uh, no, maybe I won’t jump over that”, and then they do, kind of awkwardly, without any of their prior momentum, and it’s hilarious but ungainly? That’s what my burpees over the bar look like, but they were faster than usual today. DLs were 21, 8/4/3, 9.
drop in at Old Line Crossfit, some of my old college friends started an affiliate. If you’re ever in severna park area (close to Annapolis) I really recommend this spot it’s a great facility with a solid group of coaches. Well organized class of 25+!
Every :30 for 14 rounds:
80% of 1 power clean
155# x 14
Felt good. Didn’t get too fatigued. I was able to really focus on releasing grip at the right moment and solid footwork. Tried to really focus. Landing into a bit of back extension every once in awhile but otherwise this did feel like a true 80%
Partner WOD:
100 cal assault bike
100 push jerk 105#
100 cal assault bike
Completed in 19:24. My partner was a super nice lady, tough one! I think assault bike sprint intervals will forever be pukie and miserable.
Fun to recognize some people from the seminar I did back in the summer, they kept calling me coach! Worth the the 35 min drive. Can’t believe I made it to the gym 5x this week somehow
Jerk: 95 – 115 – 135 – 145 – 155 (slight press out) – 155 (better, still slight press) – 165F (need to get down)
WOD: 3:41 Rx
Deadlifts unbroken. Still have Fran cough. Legs felt like lead on the last set of burpees.
Saturday StrongFit!
Friday: Short Circuit and Group Class all the lunges
Partner WOD with Emily – I used 35# DBs
– 12 rounds with pull-ups
– 12 + a few reps with T2B
– Just short of 8 with jumping BMUs.
11am with Lauren & Arturo; was with the Arturo group who headed across the street to 608.
Partnered with Charlie on the lifting:
113 x 3, 123 x 3, 128 x 3, 128 x, 128 x 3. 128# is a weight area at which I do 3×5 on the strict press — problem is not my strength but my lack of shoulder mobility which makes the jerk feel squirrelly up at the top.
11:17 on the workout. That was slow — I finished a full 5 minutes after some others in our group, but I was glad after 5-6 weeks of getting back to regular CrossFit 4-5x a week to do a workout Rx. Thank you to Charlie, Arturo, Karina, and others for cheering me on and pushing me through the last burpees.
Friday at CrossFit Reyjkavik
TnG Power Snatch
50kg, 52.5kg, 55kg, 57.5kg, 60kg
Focused on a stable catch.
Partner metcon with Thaisa (3/6/9 clean/jerk/squat): 29 rounds Rx. A lot of fun, could have done 20min of this, the 30s on/30s off pace is perfect for me.
Today: back in NYC (for a few weeks at least)
Strength Cycle
LBBS 260x5x3
Bench 175x5x3
DL 335×5
Squats continue to be super rough, but I’m still making all reps. Bench is easy, DL is OK-ish.
Then did a bit of accessory work (some Arnold Presses) and played with the Jerk – 155, 175, 195, 195, 195. Decided to stay at 195 and really focus on nailing the catch.
Happy to be back home and at CFSBK.
HOLY COW THAT 10AM CLASS
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Noon class
Jerk Singles
205-225-235-235-245
Been a while since I’ve had anything over 200 overhead. Last two felt the best.
Metcon 5:30 Rx’d
DLs 12/9, 9/6, 6/3
This should be in my wheelhouse but I was hella sore and wasn’t mentally dialed into pushing the pace today with unbroken deadlifts. Burpees steady until the last 9, was able to turn it up a bit there.
Still felt like the last T-Day leftovers were in order. Gobble gobble.
Solo training
Split jerks
165x1x10 EMOM
225DL/BRPOB metcon
6:00
Split Jerk:
Worked up to 128 and it felt great. Finally close to PR territory after a year of issues with my shoulder!! AG strength!!!
WOD in 5:25 Rx’d
DLs: 11-10, 8-7, 9
burpees: pretty slow
AG:
WOD in 8:28
Did C2B (a few no reps) and maintained good form!
DUs didn’t go so well today. Griff was half way through the WOD and I was still on the round of 50 :/
Yesterday:
AGS then did the Thanksgiving partner WOD (20 minutes) with Griselle and Andre. We each did 10 rounds.