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Wednesday, May 28th, 2014 - Split jerk
Posted: 27 May 2014 04:28 PM   [ Ignore ]
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WEDNESDAY 140528

Split jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

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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CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 27 May 2014 05:54 PM   [ Ignore ]   [ # 1 ]
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Watch the videos, and then do this one.  Technique is far more important than weight so only go up if you have pristine movement.

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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: 27 May 2014 06:59 PM   [ Ignore ]   [ # 2 ]
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Garddawg - 27 May 2014 05:54 PM

Watch the videos, and then do this one.  Technique is far more important than weight so only go up if you have pristine movement.

Good advice wink I second it.. watch the videos and treat it seriously   http://www.catalystathletics.com/exercises/exercise.php?exerciseID=60

Word of advice for newer people, When Olympic lifters work the jerk movements they use squat racks to remove the bar in a front squat position with hands placed ready to Jerk . this saves there energy to perfect the movement. They don’t clean from the floor.  Even though you are doing sets of 3 treat it as 3 singles. focus on perfect execution. Don’t rush them. Like GardDawg said keep them light form is the focus.  Quality before Quantity.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 27 May 2014 09:35 PM   [ Ignore ]   [ # 3 ]
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Not much time to train today

Deadlift (tap and go)
380 x 3
320 x 12/9/6
90 seconds between each all unbroken.  320 x 12 might be a pr

5 rds
5 back ext
8 toes to bar

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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: 28 May 2014 02:33 AM   [ Ignore ]   [ # 4 ]
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Had the last 2 days off and I’ve got the boot off now. Ankle still swollen and still no running or jumping

Warm up: 500m row

Metcon: Angie
100 pull ups,
100 push ups,
100 sit-ups,
100 squats
Time: 9:32+6:42+5:55+3:00=25:09

PR by 3:18 (around 30secs on PU and 2:30 on sit ups)

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M/47/80kg

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Posted: 28 May 2014 03:27 AM   [ Ignore ]   [ # 5 ]
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Flexibility
Pigeon
Bottom of squat
Calf stretch
Down dog
Up dog

Work up to a heavy front Squat single
135x3-155-175-185-205-215-225-235-245 pr for 1 rm


3 Rounds (each for time)
9 Muscle Ups (one foot on floor behind)
9 Clean and Jerks 95
9 x 10 ft wall ball 20 lb
1 min rest

Pull ups
5-5-4-4-3-3

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 28 May 2014 04:27 AM   [ Ignore ]   [ # 6 ]
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Garddawg - 27 May 2014 09:35 PM

Not much time to train today

Deadlift (tap and go)
380 x 3
320 x 12/9/6
90 seconds between each all unbroken.  320 x 12 might be a pr

5 rds
5 back ext
8 toes to bar

Great numbers wink Tap n Go good call . Congrats on PR 320 x 12 wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 28 May 2014 05:04 AM   [ Ignore ]   [ # 7 ]
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May 28, 2014

Press 1-1-1-1-1-1, Push Press 3-3-3-3-3, Push Jerk 5-5-5-5-5

Warm up

Press 75-75-75-85-85
Push Press 85 x 3, 85 x 3 ,85 x 3 ,85 x 3 ,85 x 3
Push Jerk 85 x 5, 85 x 5, 85 x 5, 85 x 5, 85 x 5

Interspersed with 10 rep sets of Kettle Bell Swings 70 reps total x 25 lbs

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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Posted: 28 May 2014 05:09 AM   [ Ignore ]   [ # 8 ]
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Morning all, Nice cool windy morning here. I sent Lea Ann out to do Rowing, I have been busy with projects around the place that are physical enough in nature that I haven’t worried too much about training since I feel tapped at the end of the day and sleep well every night. As long as my circadian rhythm is good I’m happy. More projects today but will be focusing on dropping weight so strength training will be curtailed till I can drop 10kg. 22 lbs.  More Metcons .Rower, Elliptical ,Running, Body weight workouts i.e. Pushups, sit ups air squats. Wall ball ,Burpees. light thrusters.  Have a great day all wink
Lea Ann did a leisure 5000 meter row a little over 30 min. goal was to test shoulder from push presses last week that her sore. All is OK


Check out the squat form on this Female Olympic lifter. Its almost Robotic. My hats off to Gregg Everett over at Catalyst for teaching great form like this.  http://youtu.be/Gdxutp4OfOs

Have a Great day wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 28 May 2014 05:12 AM   [ Ignore ]   [ # 9 ]
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Busywhiskers - 28 May 2014 05:04 AM

May 28, 2014

Press 1-1-1-1-1-1, Push Press 3-3-3-3-3, Push Jerk 5-5-5-5-5

Warm up

Press 75-75-75-85-85
Push Press 85 x 3, 85 x 3 ,85 x 3 ,85 x 3 ,85 x 3
Push Jerk 85 x 5, 85 x 5, 85 x 5, 85 x 5, 85 x 5

Interspersed with 10 rep sets of Kettle Bell Swings 70 reps total x 25 lbs

Good job Busywhiskers.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 28 May 2014 05:23 AM   [ Ignore ]   [ # 10 ]
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W/U
5:00 jumping rope
stretch
handstands
Samson

15:00 to 1RM back squat
205#

140527
Pack:
Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups
no time (user error), tough one

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 28 May 2014 06:04 AM   [ Ignore ]   [ # 11 ]
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Deadlift (tap and go)
380 x 3
320 x 12/9/6
90 seconds between each all unbroken.  320 x 12 might be a pr

5 rds
5 back ext
8 toes to bar

If all of Garddawg’s problems are solved by heavy Deadlifts, he must have it pretty rough.  Those are some great numbers!

robnobby, glad to hear that your ankle is getting better.  Great job on the PR!

Good job John and BusyWhiskers.

OPG, sounds like a great day there.  Nothing wrong with getting a workout the old fashioned way.  Going to be doing a lot of that myself today but might try to get yesterday’s WOD in before I start (before the heat and humidity go through the roof).

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.


34/M/5’10”/185

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Posted: 28 May 2014 06:19 AM   [ Ignore ]   [ # 12 ]
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TM79 - 28 May 2014 06:04 AM

Deadlift (tap and go)
380 x 3
320 x 12/9/6
90 seconds between each all unbroken.  320 x 12 might be a pr

5 rds
5 back ext
8 toes to bar

If all of Garddawg’s problems are solved by heavy Deadlifts, he must have it pretty rough.  Those are some great numbers!

robnobby, glad to hear that your ankle is getting better.  Great job on the PR!

Good job John and BusyWhiskers.

OPG, sounds like a great day there.  Nothing wrong with getting a workout the old fashioned way.  Going to be doing a lot of that myself today but might try to get yesterday’s WOD in before I start (before the heat and humidity go through the roof).

Thanks TM79, Enjoy the WOD ,Have a great day wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 28 May 2014 07:36 AM   [ Ignore ]   [ # 13 ]
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WU: WALK 100 m AND ASCEND 3 FLOORS WITH 25 LBS DUMBBELL (GETTING TO THE POOL)
  SWIM 250 m

WOD: TULLY Pack (-)

three rounds for time of:
Swim 100 meters
25 pound Dumbbell squat cleans, 23 reps

+ swim 100 m

17:30

THEN

75´SPINNING CLASS

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M/44/6´/185
CF since 08/01/2013

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Posted: 28 May 2014 07:37 AM   [ Ignore ]   [ # 14 ]
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Back squat. Rehab exercises.

3 rounds 
Braking sit-ups x 10 
Hip lifts x 12


3 rounds 
Sit-ups with leg spikes x 10 
Side knee lifts x 12 (both legs) 

 
Rubber band side steps 2 x 2 x 8
Backwards leg lifts 3 x 9
Supported pistol squat 1 x 2 x 6 

Recon Ron, 5 pull-ups: 4(#5 just cm:s away)-1

Back squat 7-7-7
In kg: 35-40-45

Hi-rep set, 21 x 20 kg


2 rounds 
Supermans x 9
Dead bugs x 9 
Hollow hold x 9

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M 31/1.79 m/72 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: 28 May 2014 07:52 AM   [ Ignore ]   [ # 15 ]
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Warm Up


Strength:
1) 1 and 1/4 front squat - Work up to a max for the day in 15 minutes.
225-230-235-240-245-250f

2) 10 minutes - EMOM, perform:
-2x squat clean (205#/135#) + 1x rope climb, legless
Began with 185 for 5 rounds then 165 for two then 135 for last three rounds.

WOD: Complete the following for time:
60x wallball (20#/14#)
50x pull ups
40x box jump overs (24in/20in)
30x ring dips (subbed parallel deep dips so as not to have to move rings)
20x HSPU
10x muscle up

15:35

Core:
1) 3x Clean halting deadlifts - Pause 5 seconds @ the following positions: 1” off the ground, below the knee, mid thigh, top, mid thigh, below the knee, 1” off the ground. Rest as needed between rounds and should take up to 90-100% of 1 RM clean.

Weight used 210

Wow is issues issues issues today. Started with FS feeling strong and as I stepped back with 250 in rack position I glanced down dropping my chin just a bit. Then felt a nice sting beneath left shoulder blade. So did not finish lift. Spent about ten minutes on roller.
Squat cleans felt great at 185 then began to break form and not push elbows through on round 5 so dropped weight until form was correct again. I think I just became lazy half way thorough.

Done. Have a good one guys.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
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M 37
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CF DOB 2010

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