October 3, 2013 |
Strength – Establish a 3RM Power Clean and Jerk
Power Cleans (135/95# or 70% of today’s 3RM)
*13 min time cap
Rob Brockbank – one of our 25+ teachers at CFM
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Mob + half WU
Group WU and Mob
Strength Clean and Jerk
3x 55 – 65 – 70-70-70
Stuck at 70 as my technic was sloppy today. I can typically do more.
WOD @ 55
Forgot to tap my wrist and I paid for it. Overall pretty good. Next tap use tap so I can cut back on the rest time.
WU x 1
500m row 1:46
Find 3RM Power Clean & Jerk
- Power Clean (scaled to Hang Power Clean) @ 80#
- Push Jerk
Great picture, Rob!
WU x 1
Group WU + Prep
Find 3 rep max
Power clean and jerk
Made it to 95 but technique for PJ was bad worked on it with 85#
WOD: 13 min cap
Power clean at (70% of 3RM) done @ 65#
You were flying through it Francis! Great work!
Great job on the WOD! Super fast!
As for the Push Jerks, I struggled with them for a year and a half (some days I still have issues). It can be a difficult move to master, but you are heading in the right direction.
Keep working hard on your technique. Don’t worry about going heavy. It will be worth it in the end.
Amazing time Francis. I think I was still in the 7′s when you yelled time and I thought I was hallucinating!!
Mob / WU x 1
Power Clean & Push Jerk x 3
115 – 130 – 155 – 165 – 170
Last two sets were pretty ugly…not locking out arms on landing and general yuckiness.
Power clean at 115#
Time: 10…something I think.
Can someone check my time please?
Definitely a mental challenge. Great coaching Lora!
WU x 1 + Barbel warm up
Power clean + Jerk
3×86, 3×95, 3×105, 2×115, 2×115 (I failed the 3rd rep on 115 twice)
Power Clean (90#)
13:08 …. sooo I was suppose to have 80# on the bar and ended up with 90 because someone told me to put 2×10# so I could dump it. Evil eyes looking at Daph!!!!! Just kidding… My morning math is not sharp.
Glad it’s not just me with the morning math issues! Amazing job at 90# Chantal. It nearly killed me at 80#!
Mobility + WUx1
Punched myself in the nose with the bar during WU. Ouch! Haha. That’ll teach me to get my face out of the way
WU X 1
Group Warm up
Strength – Power Clean and Jerk
@ 40 #
Wu x 1
Group Wu and prep with bar
Strength power clean and jerk
135 x 3/ 155 x 3/ 175 x 3/ 185 x 3/ 195 x 3
Wod : 10-9-8-7-6-5-4-3-2-1
Cleans, then jerks
Rx’d got one push jerk on the 3′s. 102 reps Shoulder was a little uncooperative on this one couldn’t leave the bar in the rack position for the jerks it would cramp up. So I did way more cleans than necessary… Great work 6 amer’s and great class Marie!
Oooh! I would have liked this one!
I figured that I would stop in and say hi! This is day 3 post knee surgery and things are going well so far. Hopefully things will keep progressing well and i’ll be able to come to the gym sooner than later.
Nice to hear from you Maddy, get well soon!
Thanks for the update Maddy. I hope the healing process goes QUICKLY. At CrossFit, we do everything “for time”, remember?? LOL
We miss you!!!
Really happy to hear that your recovery is going well Maddy
Yayyyy knee fixed! Hope you have a great recovery! You will certainly be pushing those weights once you do
power clean and jerk (3) 65-75-85-95-105
WOD @ 75lbs
Felt like I sandbagged this one. Was not intense during the 10 – 6s.
Should have went faster or heavier. Next time
That’s an excellent time Gillyon!!
Holy fast! How could you possibly consider that sandbagging? LOL
Warm up x 2
Wo d @ 40
Cash out: stretches and 800 m run!
Great coaching Marie Noelle!
Mob, WU x 1, foam roll, lacrosse ball
Power clean & jerk 3′s
Wod @ 80#
In the 6′s and 5′s I was so sure I wouldn’t finish under 13 mins I asked Lora to grab the stop watch (I hoped I’d have enough left and be close enough to keep going). Managed to get it done under the cap but wow was that killer.
How is it that a time cap is always both too long and not long enough… (If Plato was a crossfitter no doubt he asked this too )
You found an extra gear at the end. It was impressive to watch you dig deep and finish strong! Very proud of you!
Strength. Power cleans jerk x3
Power clean & Jerks (135lbs)
Please cancel my 5:45, won’t be able to make it (I messaged Kevin). Thanks
Strength Clean & jerk x 3
Thanks for the video Amanda! Pick up needs some work.
WOD @ 75#
Time = 10:33
Tough! I took lots of breaks, just couldn’t move faster :).
strength clean & jerk x 3
power clean 90#
went light weight
forearm not fully healed
Strength: clean & jerks
WOD with 70# (I rounded down from 80#, I’m in the tail end of a chest cold and didn’t want to push too much)
Group WU & Prep
Strength: Clean & Jerks
WOD with 70# for 10&9, 65# for the rest
What was your time
d’oh! Glad I checked this a few days later, 11:49! Thanks Amanda!
Mob + WUx1 (strict pullups, dips, k2E)
Power Clean & Jerk 3-3-3-3-3
135-185-195-205-215 (3RM PR for C&J)
WOD Rx = 11:17
3 RM clean and jerk
WU X 1
Power Clean and Jerk X 3
WOD Rx’d – 9:50
Round of 10 and 7 to 1 of Jerks done unbroken.
Great class Coach Jeff!!
Nice work Jeff! Great time
WOD Scaled @ 115
Time: 11:30 +/- 1 sec.
Boy Oh boy! That was tough! I think the sets from 7-5 were the worse, I was already burning and still felt like I couldn’t see the finish line. Thanks for the push Coach Jeff and Amanda!
Great class Coach Jeff.
Mob + WU
Strength- find 3RM for Clean+Jerk
Stopped there. My arms were gassing out fast
Power Cleans 95#
Time: 8:08 Rx
Went balls out first set for 10′s then realized that wouldn’t last long so I kept a nice steady rythmn with shrt breaks.
holy shit Kim. Nice work!
Way to go Kimmy! I knew you were gonna kill it!
Clean and jerk x3 with Jeff L
Time : 11:34
Nice race Jeff I’ll get you next time!
Thanks for letting me in the 645 Jeff fun class!
Group mobility/ technique
Clean & Jerk
WOD: @ 60#
500m row 1:48:3
Group wu and prep
115,135,155,175pr for 3rm
Wod 13 min cap
Power clean #125 first round #115 remaining rounds
Push jerk same
Completed the 6′s and 5 cleans
Doing a few push jerks in strength have been no problem but throw them into a wod and I struggled big time. I found out why wrist where getting sore though and can fix it :). Can only get better going forward.
Thanks for all the help tonight working on these Jeff.
overall your movement looks good, its just a few small fixes/tweaks that will have you cracking these off in wods in no time!
Mob + Wup x1
Group Wup + Prep
Strength: Clean + Jerk
3 x 35, 40, 45, 50, 55 (did more sets here as Jeff gave some great tips on form), 60
WOD: 13 min time cap
Power Clean (45lbs)
Time = 12:15 (went slower due to working on form)
The tips made a great difference Jeff – much appreciated. Thank you
Strength Clean and Jerk x3 40-45-50-55-60
WOD @ 40#
3RM of power clean and jerk @95
Wod with 65
WUx1 + some foam rolling (still working out the pain from Monday’s squats)
Strength – Clean & Jerk x3
65 – 70 – 75 – 80 – 85 – 90
WOD @ 65#
Strength – Power Clean & Jerk x3
WOD @ 95# (13 minute time cap)
Time: DNF (made it two cleans into the round of 3)
Strength – Power Clean and Jerk 3 RM
@ 75 # went down to 65 after 7 jerks
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