Workout of the Day
Skill: Clean & Jerk
Today we’ll deep dive into the mechanics and phases of the clean and jerk. The first pull which takes the bar from the floor to the power position, the second pull which maximally accelerates the bar through full extension and the third pull where in you pull yourself under the bar. We’ll also spend time dissecting the split jerk.
Clean & Jerk
Work up towards a heavy but technically sound single on the Clean and Jerk. Taster’s choice whether you’d prefer to power clean or squat clean.
1 Warm-Up set then one set to failure of:
AMRAP Lateral Raises
AMRAP Bent Over Reverse Flys
AMRAP Strict Hanging Leg Raises
Use one submaximal warm-up set on each exercise to prime the muscles then perform one set to or very near to failure without compromising proper technique or using momentum. The AMRAP sets should really suck.
Lamar with some DB Front Squats. The Dumbbell is one of the best training tools we use. They requires more stability and help develop muscle balance between arms.
15 Years of CFSBK Retrospective
In this series leading up to our 15 year anniversary party on 9/16 we’ll throwback to some photos from the archives and give you some history lessons!
2011, Albany NY. CFSBK Coach Laurel M competing at the first ever North East Regional. As you can see, in their infancy regionals were held in a parking lot and more of a community picnic and throw down than the professional events we have in stadiums all over the world today. At this point, sleds were a rare sight in competitive CrossFit and this prowler push really threw people for a loop with many of the competitors never having touched one before the event. This was also before Reebok, Nike, No Bull, RAD and a variety of other companies started making CrossFit apparel, so we all mostly wore INOV8 trail running shoes and normal sneakers.