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Friday, September 13th, 2013 - Split Jerk
Posted: 12 September 2013 05:41 PM   [ Ignore ]
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FRIDAY 130913

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 130108.

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.

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.”
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Posted: 12 September 2013 07:09 PM   [ Ignore ]   [ # 1 ]
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Today everyone is a Big Dawg!
http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.wmv

http://media.crossfit.com/cf-video/CrossFit_CleanPPPJSJWOD.wmv

http://media.crossfit.com/cf-video/CrossFit_Burg1107FixingAJerk.wmv

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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 September 2013 11:12 PM   [ Ignore ]   [ # 2 ]
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13/09/13

“The Don”

Pack
66 Deadlifts, 65 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 45 pounds
66 Wall ball shots, 14 pound ball
66 Burpees
66 Double-unders

Time 48’ 17”

That was nails!!!, im sure I had some kind of outer body experiance during that, I just broke it all down into set of 20 or 10 to avoid burn out, the burpees though were not pretty!!!!!

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 13 September 2013 04:32 AM   [ Ignore ]   [ # 3 ]
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3 rounds for time of:

50 Double Unders
30 Sumo Deadlift High-pulls, 40 kg (used 2 x 16Kg KB)
10 Handstand Push-ups (facing wall, slight angle)

13:33

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M/44/5’10”/173#

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Posted: 13 September 2013 04:52 AM   [ Ignore ]   [ # 4 ]
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WU - The following progression was completed once with PVC & once with a 45lb bar:
Jump Shrug x5
High Pull x5
Muscle Snatch x5
Drop Snatch To Power Position x5
Overhead Squat x5
Sotts Press x5
Duck Walk: 5 steps forward and backward
Tall Snatch x5

SWOD: Clean & Jerk: 155lbs
95, 115, 135, 145, 155 x 3

Snatch:
95, 115, 135 x 3

WOD: EMOM 10 minutes
3 High Hang Snatches w/ 95lbs
3 Overhead Squats w/ 95lbs

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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: 13 September 2013 05:26 AM   [ Ignore ]   [ # 5 ]
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@No Coast

Warm-up
5:00 Front Rack Mobility
500m Row
Group Stretch
3x: 10 PU Progressions, 10 Wall Squat

Strength
DL
3-3-3+
Session: 45x8x2, 135x8, 225x5, 285x3, 330x3, 370x8

PU
3-3-3+
Session: 31x3, 35x3, 40x9

Metcon
3x
10 C2B
10 FS, 165# (axle bar)
10 Burpee

Time: 5:44
Never used a fat bar for FS before. Nearly choked myself on the first first few reps. C2B were 6/4, 5/3/2, 3/2/1x5. FS were 10, 7/3, 10 (hand slipped off in round 2). Burpees…yeah, slow and steady.

Then,

6:00 Hip Mobility

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 13 September 2013 08:01 AM   [ Ignore ]   [ # 6 ]
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“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Time - 7:28 (round of 30 DU’s the wheels came off and I ended up doing those 30 broken into 4 or 5 groups)

Overhead squat: 45#x10, 95#x5, 135#x3, 155#x1, 165#x1 PR!, 175#- FAIL, 135#x3, 95#x10, 45#x10.

10 rounds with a 2 minute rest in between, of:
Row 500 meters

1:54, 1:50, 1:49, 1:54, 1:52, 1:49, 1:53, 1:51, 1:52, 1:46. That last 500 yard row was everything I had.


Post your choice of exercises and times of each round to comments.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 13 September 2013 09:09 AM   [ Ignore ]   [ # 7 ]
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Split Jerk 1-1-1-1-1-1-1 reps

Warm-up:

5x 45
5x 65
3x 85
3x 100
3x 120

135 - 145 - 155 - 165 - 175 - 180 - 185(new PR) - (still hadn’t failed, so…)190

Last set/rep was pretty wonky, so I called it a day.

Compare to 130108:

145-155-160-165-170-175-180

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Oak Ridge, TN
M / 32 / 5’11” (181 cm) / 225lb (102 kg)
CrossFit-ing since 1 May 2012

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Posted: 13 September 2013 09:12 AM   [ Ignore ]   [ # 8 ]
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Snatch complex

Warmup
Burgener warm-up, broomstick then 7 kg

WOD
AMRAP 10 minutes, 17 kg
6 snatch deadlift
6 hang power snatch
6 overhead squat

Result: 8 rds + 7 reps

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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: 13 September 2013 09:37 AM   [ Ignore ]   [ # 9 ]
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W/U

5:00 jog
CFWU ex-situps and rows for pullups

“The Don”  RIP
30 Deadlifts, 25 pounds
30 Box jump, 15-20 inch box
30 Kettlebell swings, 25#
30 Knees to elbows broken into 3-5
30 Sit-ups
30 Pull-ups 7 first set and then 3-5
30 Thrusters, 25 pounds
30 Wall ball shots, 6 pound ball
30 Burpees broken into 3 sets of 10
30 Double-unders

28:37, just brutal

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 13 September 2013 09:51 AM   [ Ignore ]   [ # 10 ]
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“The Don”

Warm-up: nice, easy rowing

The Don
66 Deadlifts, 45 pounds
66 Box jump, 20 inch box
66 Dumbell swings, 35lb
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 45 pounds
66 Wall ball shots, 12 pound ball
66 Burpees
66 Double-unders

51:55

Oh,

My,

God,

Brutal.

Rest in Peace Corporal.

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M/43/6’0/150

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 13 September 2013 11:04 AM   [ Ignore ]   [ # 11 ]
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Testing what aggravates the back.

Did 10 very slow and cautious step-ups onto a 20” box with each leg.

Then 3 sets of 7 ring dips each.

1:00 bottom of squat

10 McKenzies

Ice

If the back is ok tomorrow, I’ll try 15 step-ups, if not, I’ll give it a few more days and try again.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 13 September 2013 11:21 AM   [ Ignore ]   [ # 12 ]
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TUESDAY 130910

Back Squat 3-3-3-3-3 reps

135-165-185-205-225

Compare to last time I did this:

135-165-185-205-225(2nd rep fail)

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 13 September 2013 11:55 AM   [ Ignore ]   [ # 13 ]
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Back Squat 3-3-3-3-3 reps

185-225-255-275-245

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M/56/5’10”/220

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 13 September 2013 12:17 PM   [ Ignore ]   [ # 14 ]
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DROMS

FRIDAY 130913

Split Jerk 1-1-1-1-1-1-1 reps

205-210-215-225-230(f)

Still feeling serious all over DOMS from “The Don” so I decided to call it a day.  Heading out to watch my son play under Friday night lights tonight smile

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 13 September 2013 12:51 PM   [ Ignore ]   [ # 15 ]
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I’m feeling DOMs too, in a big way.
I admit it felt good to move around a bit with the split jerks (probably because my weights were lighter). smile
55
65
75
85
95
105
115(fail)
110

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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