Should work on the Split Jerk around 185# and be come very comfortable before moving forward. Push Jerk Pr is 220. I think it is the transition from hip extension to landing that needs work.
Mario
Solid score on the WOD!
Blake
QOD: Handstandy things like free-standing handstands and handstand walks.
Crystal
Such a great pic!
Amanda
QOD: L-sits
Laura
Mobility
WU x 2
Group Mobility
Strength: Split Jerk (nice to share the bar with Kelly!)
5-3-3-2-2-1-1-1 (35#x5 wu)
55-60-65-70-75-80-85-90#
QOD: Rope climbs. Could be useful in the apocalypse.
Mario
Open Gym
Mob + WUx1 + Hip Mob + Shoulder Mob
Split Jerk 5-3-3-3-2-2-1-1-1
125-145-155-175-195-215-235-250#(PR)
… done from floor so also new Clean & Jerk PR!
Hang Power Snatch 5-5-5-5
55-75-85-85#
… light weight, test out shoulder and work on speed under the bar. Went well.
Sled Push x 10m (weight incl. sled @ 90#)
135-180-225-270-315-315#
… the standard I gave myself for a good “rep” was that sled was not allowed to stop moving. 315 gets tough once you start moving, to keep it going.
Mario
Correction: It was a Clean & Jerk PR, but NOT a Split Jerk PR which apparently is 255#. Maybe I should check my numbers beforehand. 🙂
Matt H
Split jerk
5-3-3-2-2-1-1-1
45-65-85-95-105-115-120-115
Could feel form slipping a bit at 120 so went down to 115 again to work on technique
WOD
See now that I forgot to write my score this morning
Matt H
…but pretty sure it was 6 rounds + 6 GU
Baukje
Strength: Split Jerk 5 – 3 – 3 – 2 – 2- 1- 1 -1
(35 bar WU) – 5x 60# – 3 x 65# – 3 x 70# – 2 x 80# – 2 x 80# – 1 x 85# – 1 x 90# – 1 x 95# – 1 x 100# (New PR!)
(I need to work on not landing on my front toes!)
WOD: AMRAP in 10 min
6 x 10m Shuttle Sprint
10 Situp Getups (used 25# plate) – my abs…again :P! These really slowed me down. I had a hard time and had a lot of no reps. Still, did this RX!
Score: 4 round + 7 Situp Getups
Amanda
Baukje why did you use 25# plate?
Cara
Some people found 25#t easier to stand up with! a few ladies did that in the 5pm class as well
Baukje
Ron said it was easier to get up with a heavier plate!!!
Cara
Split Jerk
5-3-3-2-2-1-1-1
95-105-105-125-125-135-145-145# 15# PR!
I really wanted to bump up to 150# to see if I could do it but I stuck to the rule on the board about not going above a 15# pr…however,145# is the weight I kept failing for the jerk part of max C&J in the open, so I was pumped to land it twice today 🙂
Thanks so much for the help Marcel, great sharing the bar with you and Mike!
WOD as Rx
8 + 40m
Very fun and packed 5pm class, great energy to start off the weekend!
Thanks Ron!
Marcel
Awesome work tonight, great improvement on all your lifts!
Gilles
mob wux1
group mob
split jerk
45×5 95×4 95×3 115×3
115×2 115×2 125×1 125×1 125×1
6×10 m shuttle sprint
10 sit up get up( burpees)
angle was hurting while running
7 round + 1 burpees
WOD:
AMRAP in 10 min
6 x 10m Shuttle Sprint
10 Burpees
Rounds: 6+3 Burpees
Fun Noon Class, Thanks Kevin!
Jeff L
Open Gym
Did Spring Fling WOD #1 Solo
EMOTM 10 Min (1 min work/1 min rest)
5 Thrusters then max Burpees
Rotate each minute with partner
11-10-10-8-11
That was way more gross than I thought it would be.
Thanks for the class Ron!!
Heidi
Split Jerks
65 x 5
75 x 3
85 x 3 …several sets her.
Stayed at this weight to work on my technique and focus on extending my hips before pressing out to the jerk. Thanks for helping with this Ron.
WOD:
6 – 10 m sprints
10 sit up get ups
7 rounds + 9 sit up get ups…..so close to finishing 8 rounds. Next time.
Fun one!
Marcel
WU x 2
Group Mob
Push Jerk WU @ 45
5 x 105, 3 x 125, 3 x 125,2 x 135, 2 x 135, 1 x 155, 1 x 175 PR wasn’t efficient, but I’ll take it.
Great working with two solid lifters tonight, Mike & Cara you guys are awesome!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Love the pic. That’s a fantastic group of people right there!
Mobility
WU x 2
Group Mobility
Strength: Split Jerk (nice sharing the bar Laura!)
5-3-3-2-2-1-1-1 (35#x5 wu)
55-60-65-70-75-80-85-90#
AMRAP in 10 min
6 x 10m Shuttle Sprint
10 Situp [email protected]#
Rounds: 7 + 6 situps
Fun, happy to be back at 6am 🙂
Thanks Mario. Great work everyone!
QOD: There are so many to choose from but let’s go big and say Muscle Ups 🙂
Go big or go home! 🙂
Nice work this morning!
Thanks Mario 🙂
Love this picture!!!! 🙂 Makes me smile
QOD: Not having to sleep ever again… what a waste of time. (I know, it’s not really a skill, but really I need more hours in my day to do things)
Mobility
WU x 2
Group Mobility
Strength: Split Jerk
5-3-3-2-2-1-1-1
135×5 – 155×3 – 170×3 -175×2 – 190×2 – 195 – 195 – 200
WOD Rx’d
Rounds: 9 + 20m or 2 sprints
Should work on the Split Jerk around 185# and be come very comfortable before moving forward. Push Jerk Pr is 220. I think it is the transition from hip extension to landing that needs work.
Solid score on the WOD!
QOD: Handstandy things like free-standing handstands and handstand walks.
Such a great pic!
QOD: L-sits
Mobility
WU x 2
Group Mobility
Strength: Split Jerk (nice to share the bar with Kelly!)
5-3-3-2-2-1-1-1 (35#x5 wu)
55-60-65-70-75-80-85-90#
AMRAP in 10 min
6 x 10m Shuttle Sprint
10 Situp [email protected]#
score: 8 rounds 9 situps
Thanks Mario, fun morning!
Split Jerks
5-3-3-2-2-1-1-1
45-55-65-75-95(f)-95(f)-85-85
WOD
AMRAP in 10mins
6x10m Shuttle Sprints
10 Sit-up Getups (Burpees, as the sit-ups just weren’t happening for me
Why did it cut off the rest of my post? Second time that’s happened. I must talk too much
No you don’t. And post your score. 🙂
..happened to me too! cut-off
Split jerks, got to 130#, failed 140#.
135# is my max C&J so no PR today although maybe a little PR from the rack.
WOD rx’d: 7 rounds + 5 getups. What a fun wod!
Fun nooner, thanks Kevin!
QOD: Pull up
Mobility + WUx2
Split Jerk 5-3-3-2-2-1-1-1
55-75-95-105-115×3 (x1 fail) – I need to practice my oly lifts in open gym classes!
WOD: AMRAP 10 min
6 x 10m run
10 situps getups
7 Rounds + 1 x10m run
Really enjoyed this WOD!
QOD: To be able to (perfectly) snatch my bodyweight!!
Mob + WU
Split Jerk to 205# (PR is 215#)
Form started to degrade around 195# so I worked on that a bit. Need to not dip so deep and push off my heels more.
WOD as RX’d
6 rounds + 2 Situp Getups
Fun Nooner! Thanks Coach K!
Please cancel my 4pm
Please cancel my 5 p.m. A last minute meeting has just popped up at work. Sorry for short notice.
WU x 2
Group MOB
Split Jerk Practice
Split Jerk
5-3-3-2-2-1-1-1
Warmup 35, 35 x 5
55, 60, 60, 65, 65, 70, 70, 75(f), 75(f)
Fun sharing the bar Mallory!
WOD
10 minute AMRAP
6×10 metre sprint
10 Situp Getups
6 rounds, 4 sprints (messed up the sprints on round one, did 12)
Second RX workout this week. Yay!
M+WUx2
Group mob
Split jerk
5-3-3-2-2-1-1-1 reps
50-60-65-70-80-90-95-100lb
WOD: AMRAP 10 mins
6x10m shuttle sprints
10 situp getups 10lb
6 rounds, 2 sprints. Rx’ed 😀
QOD: Rope climbs. Could be useful in the apocalypse.
Open Gym
Mob + WUx1 + Hip Mob + Shoulder Mob
Split Jerk 5-3-3-3-2-2-1-1-1
125-145-155-175-195-215-235-250#(PR)
… done from floor so also new Clean & Jerk PR!
Hang Power Snatch 5-5-5-5
55-75-85-85#
… light weight, test out shoulder and work on speed under the bar. Went well.
Sled Push x 10m (weight incl. sled @ 90#)
135-180-225-270-315-315#
… the standard I gave myself for a good “rep” was that sled was not allowed to stop moving. 315 gets tough once you start moving, to keep it going.
Correction: It was a Clean & Jerk PR, but NOT a Split Jerk PR which apparently is 255#. Maybe I should check my numbers beforehand. 🙂
Split jerk
5-3-3-2-2-1-1-1
45-65-85-95-105-115-120-115
Could feel form slipping a bit at 120 so went down to 115 again to work on technique
WOD
See now that I forgot to write my score this morning
…but pretty sure it was 6 rounds + 6 GU
Strength: Split Jerk 5 – 3 – 3 – 2 – 2- 1- 1 -1
(35 bar WU) – 5x 60# – 3 x 65# – 3 x 70# – 2 x 80# – 2 x 80# – 1 x 85# – 1 x 90# – 1 x 95# – 1 x 100# (New PR!)
(I need to work on not landing on my front toes!)
WOD: AMRAP in 10 min
6 x 10m Shuttle Sprint
10 Situp Getups (used 25# plate) – my abs…again :P! These really slowed me down. I had a hard time and had a lot of no reps. Still, did this RX!
Score: 4 round + 7 Situp Getups
Baukje why did you use 25# plate?
Some people found 25#t easier to stand up with! a few ladies did that in the 5pm class as well
Ron said it was easier to get up with a heavier plate!!!
Split Jerk
5-3-3-2-2-1-1-1
95-105-105-125-125-135-145-145# 15# PR!
I really wanted to bump up to 150# to see if I could do it but I stuck to the rule on the board about not going above a 15# pr…however,145# is the weight I kept failing for the jerk part of max C&J in the open, so I was pumped to land it twice today 🙂
Thanks so much for the help Marcel, great sharing the bar with you and Mike!
WOD as Rx
8 + 40m
Very fun and packed 5pm class, great energy to start off the weekend!
Thanks Ron!
Awesome work tonight, great improvement on all your lifts!
mob wux1
group mob
split jerk
45×5 95×4 95×3 115×3
115×2 115×2 125×1 125×1 125×1
6×10 m shuttle sprint
10 sit up get up( burpees)
angle was hurting while running
7 round + 1 burpees
Mobility
WU x 2
Group Mobility
Strength:
Split Jerk
5-3-3-2-2-1-1-1
35-45-45-55-55-65-70-70#
WOD:
AMRAP in 10 min
6 x 10m Shuttle Sprint
10 Burpees
Rounds: 6+3 Burpees
Fun Noon Class, Thanks Kevin!
Open Gym
Did Spring Fling WOD #1 Solo
EMOTM 10 Min (1 min work/1 min rest)
5 Thrusters then max Burpees
Rotate each minute with partner
11-10-10-8-11
That was way more gross than I thought it would be.
Thanks for the class Ron!!
Split Jerks
65 x 5
75 x 3
85 x 3 …several sets her.
Stayed at this weight to work on my technique and focus on extending my hips before pressing out to the jerk. Thanks for helping with this Ron.
WOD:
6 – 10 m sprints
10 sit up get ups
7 rounds + 9 sit up get ups…..so close to finishing 8 rounds. Next time.
Fun one!
WU x 2
Group Mob
Push Jerk WU @ 45
5 x 105, 3 x 125, 3 x 125,2 x 135, 2 x 135, 1 x 155, 1 x 175 PR wasn’t efficient, but I’ll take it.
Great working with two solid lifters tonight, Mike & Cara you guys are awesome!
Mobility
WU x 2
Group Mobility
Strength:
Split Jerk
5-3-3-2-2-1-1-1
35-55-55-60-60-70-75-75#
WOD:
AMRAP in 10 min
6 x 10m Shuttle Sprint
10 Burpees
Rounds: 5+8 Burpees
400m run with Robyn
Split Jerk
105-115-125-135-140-145-155-165
5-3-3-2-2-1-1-1
WOD
25#
7+5GU
WUx2
Strenght – Split Jerks
5-3-3-2-2-1-1-1
95×5-105×3-115×3-125×2-135×2-145
then worked on form @ 135 then as well with empty bar.
AMRAP 10 nin
6x10m Shuttle sprints
10 situp getup 25# plate
score 7 rounds + 3 Situp getups