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Sunday, May 12th, 2013 - Clean and Jerk
Posted: 11 May 2013 04:50 PM   [ Ignore ]
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SUNDAY 130512

Clean and Jerk 1-1-1-1-1-1-1 reps

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The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 12 May 2013 10:30 AM   [ Ignore ]   [ # 1 ]
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Today everyone is a Big Dawg.  If you are unfamiliar with the lift please study the videos, start light and work on your technique.  Since the jerk is unspecified I would guess you could split or push.
Here are a few videos to watch:
http://media.crossfit.com/cf-video/CrossFit_BurgCleanInstruction1.wmv
http://media.crossfit.com/cf-video/CleanCatchHeight.wmv
Remember if your deadlift sucks you are going to have a problem with the first pull.  If you can’t front squat significant weight without having your back round you will likely have trouble receiving the bar.  Everything starts with technique and that goes double for Olifts.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 12 May 2013 10:43 AM   [ Ignore ]   [ # 2 ]
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B/I: 1k run, burgener warm up, stretching

WOD:

Clean and Jerk 1-1-1-1-1-1-1 reps

165-185-195-205-215-225-230(PR)

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M/30/5’9”(180cm)/215#(98kg)
—————————————————————————
If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 12 May 2013 10:48 AM   [ Ignore ]   [ # 3 ]
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Run, thrusters. 5 x back squat.

Warmup
Walk to the gym (6-700 m), 10 kg backpack

10-5 of
wall squats
Sit-ups
PVC OHS
Push-ups

Strength
Back squat 5-5-5
In kg: 40-45-50

Metcon
3 RFT
Run 600 m (treadmill, 12 km/h)
28 Dumbbell thrusters, 8 kg

Time: 24:55
Thrusters broken into sets of 3 to 6 reps.

Cash-out
Walk home, 10 kg backpack
Hamstring stretch
Pigeon stretch
Calf stretch
Doorway stretch

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M 30/1.79 m/76 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 12 May 2013 11:28 AM   [ Ignore ]   [ # 4 ]
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Warm-up
Shoulder MOBs
Brief hip and hammie MOBs

CFSB ME Work 2013 Cycle3 week6
FS
[5@95;4@135;3@165;2@185;1@195 warm-up]
Attempt 3x 4reps@205; got 444 (3min rest b/w sets)
12min rest to coach wife through the Newport Crippler, then…
10x 2reps EMOM 2sec-PAUSED FS@160; got 10x2
Debrief:
FS- Felt good.

15min rest, then…

WOD (from BrandX 5/3/13)
Annie
50-40-30-20 and 10rep rounds for time:
Double-unders
Sit-ups
5/12/2013=8:36 (2:14/2:21/1:57/1:19/0:43)(AbMat, anchored, feet flat, hands at sides, shoulders to knees)

No du misses.

1/08/2013=8:50 (2:22/2:31/1:53/1:20/0:43) (AbMat, anchored, feet flat, hands at sides, shoulders to knees)
10/04/2012=8:02 (2:14/2:01/1:45/1:20/0:42)(regular, anchored, feet flat, hands at sides, shoulders to knees)
6/25/2010=8:26 (2:16/2:22/1:53/1:12/0:43)(regular, anchored, hands at sides)
5/20/2010=16:41 (3:32/4:04/3:45/3:06/2:13) 1—>6 hypoxic KB swings before each rd (53#)
10/29/2009=8:25 (2:26/2:14/1:49/1:14/0:41)(AbMat, Unanchored, hands at sides)
9/14/2009=9:21 (2:33/2:36/2:06/1:21/0:45)(Abmat, anchored, hands behind head)
12/10/2008=7:45 (2:15/2:06/1:35/1:12/0:37)(regular, UNanchored, hands behind head)
2/18/2008=12:09 (3:30/3:28/2:38/1:42/0:50)(Abmat, anchored, hands behind head)

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 12 May 2013 11:59 AM   [ Ignore ]   [ # 5 ]
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I´m slow and I know it, slow and I know it

Wu: Yes

Skill: Turkish get ups

WOD:
5 RFT
20 Turkish get ups
400 m run
43:28 LoL!!!
Used 12 kg DB for the TGU

MWOD:
10 minutes K*

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 12 May 2013 12:28 PM   [ Ignore ]   [ # 6 ]
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Sunday, May 12th, 2013 - Clean and Jerk

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions (subbed Supermans)
50 Sit-ups

flower 31:12 flower

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 12 May 2013 12:33 PM   [ Ignore ]   [ # 7 ]
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About 10 minutesrumble rolling traps, Quads, Hamstrings, Calves and foam roller tibialis Ant

then

Buy in:
2:00 down dog
2:00 pigeon stretch
1:00 banded hamstring stretch
1:00 upward dog stretch
1:00 roll on lacrosse ball on hips
2:00 banded shoulder traction

Week 3 Workout 3

front squat to a 3rm

w/u 3’s @20-30-40

45-50-54-58-60kg

power jerk to a 4rm

w/u 4’s 20-25-30

35-40-45-48x1-47-49kg

barbell row 4x6 @20kg

back ext. 3x5

Wod:
7 rounds
5 deadlifts @ 150#/68kg
7 burpees
100 m shuttle sprint—25mx4

12:01
all sets unbroken took about a 15 second rest after round 5

Cash out:
Farmers carry 25# Dumbells 400m for time—5:01

Then 2 max hangs on pull-up bar—-:49sec, :44sec

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 12 May 2013 01:32 PM   [ Ignore ]   [ # 8 ]
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Had a few days off due to a quad strain and now trying not to over use it

Strength (kg): Press 9x20, 7x30, 5x40, 3x50, 3x55
DL 11x60, 9x80, 7x100, 5x120, 3x130

WOD 130430 (pack)
80’ walking lunges,
40 push ups,
40 DU (did 40 SU/DU),
20 KTE,
3 rope climbs,
40 box jumps 20”,
40 T-bar swings 16 kg (sub for 40 OHS),
20 L pull ups,
40 sit ups
Time: 17:26

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M/47/80kg

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Posted: 12 May 2013 01:38 PM   [ Ignore ]   [ # 9 ]
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THURSDAY 130502

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For time:
50 L-Pull-ups
50 Pull-ups

16:57

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M/47/5’ 11”/210#

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Posted: 12 May 2013 02:09 PM   [ Ignore ]   [ # 10 ]
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Clean and jerk

7x1

105-115-125-135-145-155-165

Just an old guy doing his best. Felt like I had good form even if the weight is nothing to write home about.

Followed up with a WOD from one of Gary Roberts’ recent videos where he challenged a friend.

Run 400 meters, then 10 min AMRAP of:

10 thrusters - 45#
5 sit ups
10 burpees
5 T2B

4 rds, plus 20 reps into 5th

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GarageCFer
M/60/180/5’8”
CrossFit Pagosa
Pagosa Springs, CO

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Posted: 12 May 2013 02:21 PM   [ Ignore ]   [ # 11 ]
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Clean and Jerk 1-1-1-1-1-1-1 reps

30-40-45-50-55-60-65 pounds

Just returning to lifting so practiced form and building up slowly.

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Posted: 12 May 2013 02:46 PM   [ Ignore ]   [ # 12 ]
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Thought it was a good day for some sprints, so ...

MONDAY 130408

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

14.5, 14.8, 14.3, 14.9, 15.2, 15.8, 14.9, 14.9, 15.4, 15.7

Self-timing, with a wrist watch, not very precise, but who cares.

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M/46/5’10”/155

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Posted: 12 May 2013 03:12 PM   [ Ignore ]   [ # 13 ]
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Michael

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3 rds. of:

Run 800 m
35 situps (ab-mat Amundson style)
35 20 kg good-mornings

21:49

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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Posted: 12 May 2013 04:21 PM   [ Ignore ]   [ # 14 ]
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SUNDAY 130512

Clean and Jerk 1-1-1-1-1-1-1 reps

95, 135, 145, 155, 165, 175, 135

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 12 May 2013 04:42 PM   [ Ignore ]   [ # 15 ]
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Front Squat 10-10-10-10-10 reps

10 pushups
10 pullups (assisted)
10 dips (assisted)
10 leg raises
10 kbell #35
10 back extension
2 rounds

5x10 front squat
All at 45#
I was happy just to finish

slow 3 mile afterwards

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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