I learned something new yesterday. There’s something called the Mirror Neuron Hypothesis and how it relates to learning new skills. As a simple example, what happens when you smile and wave to an infant? They mirror it.
This theory can be useful to you, the average CrossFitter. If you want to get better at Push Jerks, instead of me telling you what it should look like, it would be better for me to show you one. You could also watch a video of a push jerk, which will help you perform the move better. It’s basically learning through imitation.
For the new CrossFitter, if you ask me what a Squat Clean looks like, I may show you myself. Or, I may have someone else demonstrate the move. Through experience, I’ve figured that showing it is much more effective than telling. Now I know there’s a name for it.
If you need help remembering a movement, YouTube is a thing. And as a reminder, we also have our Exercise Demo page with example of all the movements.
*Note – don’t use YouTube to look up bar hopping, because it won’t be what you do in today’s workout.
100 Hang Power Cleans (75/55#)
20 HSPU
100 Bar Hops
The Oly Class getting some demos on the clean
Mobility
WU x 1 (shoulder press with bar instead of pull-ups)
Skip 2 min.
Strength: front squats (thanks for your help Jo)
5x 135-155-175-195-205-135
100 Hang Power Cleans (75#)
20 HSPU (blue 45 plate with mat)
100 Bar Hops
Time: 11:56
Nice work Andy
Mobility
WU x 1
2mins Skipping
Practice K2E on bar
Push Jerk x 5
80-95-105-115-125(F)-120
WOD:
-100 Hang Power Clean @ 75#
- 20 Pushups
- 100 Bar Hops
Time: 8:44
Practice Knee Jumps
Good job Vincent! Fast!
Good Mornings x3
95-115-135-155-165
WOD rx’d
9:25
Wrist is sore, so I had to use paralettes for HSPU. Made them very awkward.
WU x 1 w/shoulder press instead of pullups
2 min skipping
Strength: front squat
95,105,115,140,150 pr of 35#
115 was not a struggle so went with what was on the bar. 150 still felt really good but stopped anyway.
WOD:
100 Hang Power Cleans (75#)
20 HSPU did regular pushups due to bad shoulder from yesterday.
100 Bar Hops
Time: 7:32
Liked the 7:00 class. Good energy and people. Nice job everyone and great job coach Corinna. You’re a natural.
Oh yeah, did 1 failed knee jumps and 3 somewhat successful ones. Yay.
Thanks Jack. Good call on listening to your body this morning! We want you around for a long time which means you will often have to do as you did this morning.
I agree with Corinna on modifying when you feel you may be injured, or heading in that direction (I learned that lesson the hard way).
Oh, and what do you think you’re doing in the 7am class? Are you leaving us PMers?
No way am I leaving you. I just had to go around my schedule that day. See you tonight.
I thought I had already posted this, but it’s not here…so I guess I messed up.
I agree with Corinna. Smart move to modify this morning with your injury, or “pre-injury” before it gets worse and you are really pooched. I learned that lesson the hard way
Yeah, I definately don’t want to injure myself badly enough that I can’t workout. I’m too hooked.
Mobility
WU x 1-Should press instead of Pull up( With Bar)
2 Min. Skipping
Push Jerk X5
95-115-125-140-150
WOD
100 Hang Power Cleans 75#
20 HSPU (did push ups)
100 Bar Hops
Time 11:28
Thought I was stubborn until watching Gillyon…..Good Job!!
Nice work bud. Good sharing a bar with you. Nice work on your knee jumps as well.
Thanks Jack….you make front squats look easy!!
I’m a great actor. They aren’t. Lol
Hahaha! Thank you for the support. Your voice pushed me through.
Nice meeting you this morning Josh! Good job on your push jerk and the WOD!
Warmup
Push jerk (10) 45-65-then mommy duty called.
WOD with 55lbs and 25lbs plate for HSPU
My last 5 HSPU were scaled even more. Thank you, Kevin. My first 11 felt great. Did 2 sets of 3s, followed by 2 sets of 2….then it went down hill from there. Failed at least 6. Swore a lot. Apologized just as much. Finished with great support from the 7amers and coach, Corinna.
Time -19:08
Great job. HSPUs are no joke for sure. Swearing was probably warranted.
Great perseverance this morning Gillyon!
awesome job this morning. you showed true determination. most would have switched to regular push ups. great job.
What? Someone stubborn doing Crossfit? That’s NEVER happened before! LOL!
Way to persevere Gillyon
Oh and I love, love, love that you bring Miss Lydia to the gym when you workout. I did that when both my boys were her age. Would bring them at nap time ~ they learned to sleep ANYWHERE! The more noise and lights, the better!
I wanted to tell you this in person, but Dave used to speak of this wicked inshape woman that used to workout at Fit Deck. He told that she would bring her infant and place him beside the treadmill. That story inspired me and I promised myself that I, too, would do that. I would not use having kids as an excuse to keep me away from the gym. And…that woman was you!
Cool!
OMG Gillyon…that woman WAS ME! Holy crap!
I have always believed that children/babies adapt and I vowed to maintain a healthy lifestyle. I wanted them to fit into MY routine, rather than the other way around. I think I was also blessed with children that are pretty easy going anyway, which helps.
Thanks for sharing that, Gillyon. I can’t stop smiling…
…the “wicked inshape” part of that story is debatable, however
You’re too modest.
As a mom who knew this was a good idea and couldn’t pull it off, I can’t tell you how important this is. The distance back to the gym gets farther and farther as your kids get older. It’s tough but so worthwhile to make yourself stick to this commitment. Well done moms
My mother owned a gym when I was little, I have many memories of hanging out there. Stuck with me my whole life
Heather, now you work out with your kids. That is pretty special.
That story is AWESOME!!! small world!! hurray to all the mommies working out, and Heather S, you are so hardcore, and having taken a break while raising your kids?? you can’t even tell!
wu as posted
strength deadlifts
5 @ 190, 210, 220, 220 230
scaled the weight back a bit to work on technique.
felt good (not used to staying injury free for this long)
WOD
power cleans at 75, pike push ups, bar hops
time 8:30
practiced the knee jumps, happy with them
Corrina, excellent job this morning. you are a natural. good clear voice with directions. loved the way you worked the whole gym. “you are a keeper” . Thanks for putting yourself out there for us , we do appreciate your willingness to help coach us.
You are far too kind Tom! Having such coachable and receptive people like yourself at the gym makes my job both enjoyable and rewarding. You are the “true keeper” Tom. I hope to see your smiling face at CFM for many years to come!
Push Press
90×5 95×3 95×3
WOD Rx’d
8:08
Great job on the WOD Joanna!
Perhaps you could have done 3 rounds!
WOW Joanna! Nice work.
You must have flew through the HSPUs! Nice work!
Mobility
WU x 1
2mins Skipping
No Strength-Issue with Shoulder and Elbow
WOD:
-100 Hang Power Clean @ 55#
- 20 Pushups with Purple Band
- 100 Bar Hops
Time: 13:03
Corrina the Spin Instructor Name is Bonnie
Yes of course, Bonnie! lol! Thanks Leesa…smiles…
I forgot to tell her. lol
Surprise you and Eric Both forgot~!!
Strength deadlifts x 5 up to 145#
WOD
HSPU with 25# and 10# plates
Time = 13:27
Lots of practice for my clean technique!
arms feel awesome, pumped.
Nice to see you this morning Corinna!
*Nooner Express*
WU x 1 (…because I forgot to do it twice. I did managed a set of pull-ups so hands are healing nicely)
WOD:
100 Hang Power Cleans @ 75#
20 HSPU (scaled to push ups)
100 Bar Hops
Time 9:06
I really admire those that tackled the HSPUs. So much to work on!
Thanks for the coaching Corinna! Good job nooners!
Thanks for the push on my bar jumps Blake. Appreciated.
YAY for being able to do a set of pullups today Blake! Nice job on the WOD. Speedy!
Mobility
WU x 1
WOD: RX’d
11:20
Driving back to work on a motorcycle was interesting. Could not extend my arms very well LOL
Great job today Nooners!!!!
Great job coaching Corinna!
And thanks Blake for the push on this one!
Great work as Rx Eric! I have HSPU envy
Hope your back is feeling okay today.
Thanks Lora. After I put Maria and the kids to bed (
), I did a ton of stretching. And again this morning at work… Decided to give it a test and it held up 100% 
I didn’t get my story! No fair
Way to nail those HSPUs Eric! That’s a nice one to Rx!
Thanks Bud! And thanks for calling my no reps!
Rx!, great time Eric!
WU x 1 + 2 mins skipping
5x back squats
95(warmup) – 120-135-150-160-170
WOD
100 Hang squat cleans – 60# (Had to add the wooden 2.5# to stop the wiggly 10# from falling down)
20 pushups (purple band)
100 Bar hops
Time: 12:50
Check out the cft games site. Big surprise for athletes who started a day early … bet Camp Pendleton was smokin’ hot today too!
http://games.crossfit.com/
Holy shit!
Knee was better but still hurting today sooo it was scaling time in the maritimes!
WUx1
2 mins rowing
Shoulder press (5x)
20-25-35-45-50
100 hang power clean @ 35#
20 push ups (last 5 were on the knees)
100 bar steps (no jumping due to knee)
Time : 10:26
WUx1
2Mins Skipping
Front Squats (5X)
50-55-60-65-70
100 Hang Power Clean @ 35#
20 Push ups (On Knees)
100 Bar Hops
Time – 9:46
Good job on the front squat reps PR
Mob, WUx1, 2min Skipping
Front Squat 3RM
135(x6)-145-160-185-205-235 (PR reps)
WOD “Arseneau?”
- Row 1K (3m37.0)
- 10x 100m downhill-uphill laps, 20# vest
- Row 1K
TIME = 17:27
Something Patrick came up with as a prep WOD for Tough Mudder this week-end. This was no walk in park. Would like to try it again sometimes. Missed my 1K row PR by 4 seconds. Thanks Pat, good job on those laps!
Gluck at Tough Mudder!
Oooh, I may have to do that one tomorrow!
Nice PR on the squats!
Mudderiffic buddy! We are going to kick ass or die a horrible death trying!
It was a great cardio WOD. Blake let me know if you do it tomorrow
- Row 1K
- 10x 100m downhill-uphill laps, 20# vest
- Row 1K
TIME = 15:08
Good luck at Tough Mudder! You guys are going to have a blast!
And nice front squat PR too! Holy heavy
WU x 1
2 minutes skipping
Practiced HSPU’s with 45lb plate and ab mat!
WOD:
100 hang power cleans @ 55 lbs
20 HSPU’S (45lb plate with ab mat)
100 bar hops
Time: 10:17
Tried a different technique with my HSPU’s tonight and they felt the best that they have ever felt…actually did 6 in a row! Bar hopping is not my thing though!
Great Job and did you see my Message that Instructor that we could not for the life of us remember her name is Bonnie
Thanks Leesa. I cannot believe that I could not remember Bonnie’s name for the life of me either! lol!
Great job on the WOD. Happy to hear the HSPUs felt stronger. You will have to show me how you tweaked your technique
I will show you for sure Lora! Congrats on your Double Under PR! I hope Sam is feeling better and that you will get some well deserved sleep tonight!
Mobility
WU x 1 (shoulder press with bar instead of pull-ups)
Skip 2 min.
Strength: front squats
5x 145-170-195-220-245 (3 reps) – 5# pr for reps
100 Hang Power Cleans (75#)
20 push ups
100 Bar Hops
Time: 12:01
Thanks for sharing the bar, good work!
Nice work on the WOD Frankie, and congratulations on your front squat PR
That’s a lot of weight!
thanks!
mobility
wu x 1 (Shoulder Press instead of Pull ups)
strength – Push Jerk x 5
95, 105, 115, 125, 135
WOD :
100 Hang Power Cleans (75#)
scale – 20 Pike Push ups (20″ box)
100 Bar Hops
Time – 9:03
cash out – forearm rolling
Mobility, Wu x’s1, Row for two minutes.
Strength Cleans x 5 at 40, 45, 50, 55, and 60.
WOD: 100 Hang Power Cleans at 35#
20 Push ups (Purple Band)
100 Bar Hops
Time: 10:40
I thought I was doing great on my first 20 hops until I hit a wall.
The Rabbit soon became the Turtle. I had fun. I am really enjoying myself in a sick way.
“I am really enjoying myself in a sick way” – Ohh you are so one of the converted!!
You did great on the WOD tonight Laura!
Nice work tonight Laura
WU x1
WOD: (scaled)
100 Hang Power Cleans (55#) - my first 9 were power cleans. Had a brain fart.
20 HSPU (25# plate/mat)
100 Bar Hops
T = 13:55
Fun workout! I love me some cleans!!
Great job Amanda!
I don’t know what happened to the rest of my post – I also wrote that I was at the nooner and thanks for a great class, Corinna!
Great job Amanda! You are getting really good at HSPUs!
Heidi & Marcel – Have a great time at Tough Mudder. You are one brave pair!
Have a safe and wonderful trip Heidi and Marcel!
mobility
WU x 1
push jerk with no jump 5RM to 65#
WOD:
100 hang power cleans (no jump) : 50#
20 hspu with 25 plate and mat folded in three (2 sets of 10… could probably fold mat less)
100 bar side steps with high knees (a little too easy but safe!)
12:07
keep up the good work Corinna… great addition to the coaching team!
Look at you go with those HSPUs! Well done!
Nice work with the HSPU’s Natacha!
Oly Class
2 min skipping – Woohoo! PR! Got 110 consecutive double unders tonight!! Does it still count if I was the only one counting them?
10 kick ups against wall
10 KBS 25#
28 Birthday Burpees for Jeff L! Happy birthday Jeff
Worked on split jerks tonight.
Great instruction and coaching, Kevin. I really like this lift!
x3′s
45-65-85-95-115-125-135
Finally getting the feel of opening my hips on the lift. My 1RM is 135# but I felt like I could go higher tonight. Still need to work on keeping the shin of my front leg perpendicular with floor (not forward over my toe) and my weight back, so I have 50/50 distribution between front and back leg.
It was nice sharing a bar with you Marie and Chris
congrats on the DU PR lora.. sorry i missed it!!
110…on no sleep…that is impressive. Hopefully, you will get some much deserved sleep tonight.
110!!! Wow…
WU x 1 (shoulder press instead of pull ups)
2 min of skipping
Strenght
Shoulder Press 1′s
65-70-75-80-85
WOD
`00 Hang power cleans (55 lbs)
20 push ups (purple band)
100 Bar hops
Time: 10 mins
Great JOB Corinna!! Happy to have you as a coach
!!!