Split Jerk 1-1-1-1-1-1-1 reps
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“Components of a Great Class” with Adrian Bozman and EC Synkowski from the Coaches Prep Course, a CrossFit Journal preview video [wmv] [mov]
“US geneticist wins $1.5 million religion prize” by Brett Zongker, The Associated Press.
CrossFit Innovate WOD
4 x 800m repeats
rest 2 minutes between each repeat.
Yesterday PM, CF Endurance Run:
2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1000m holding best possible pace. Not slowing more then 5 sec. 2 min recoveries
2 x 800 (2:42, 2:45); 2 x 1k (3:35, 3:32)
LOL! Loved the “Guys Night” email, Josh! And it has to be said—I really CANNOT disagree that pizza and beer are two of the finer things life has to offer! Hope you fellas enjoy!
agreed 🙂 two of my fav cheats!!
Have fun guys!
Had trouble staying on heels as usual. Kept dropping down to work on form, but it didn’t seem to do much good.
Yeah I love some pizza and beer! In all seriousness, I hope we have a great turnout as this is something we would like to continue.
WOD – 185-205-225-235X-235X-235-245-255-265X , thanks to kevin and russell for great advice and pushing me to a 30# PR. Pretty stoked as I have not done any max effort jerk for about 4-5 months.
then 5 failed attempts at 265
then- 265 PR
great job on all the heavy lifts today in the AM classes!
Wow–way to persevere, Russell.
Posting for Garrett since it won’t let him log in.
G’s such a stud!
first kpu’s. now a PR on split jerk!!! G is getting some tonight:)Emily:)
Gotta fix my “monkey grip” issues as it is preventing me to land with active shoulders, elbows, and wrists. It is also a total pain in the ass to adjust to the monkey grip mid max effort C&J. It will ultimately restrict progression. I’m just making it official. No more monkey grip for me.
85 – 95 – 105 – 115 – 125 – 130 – 135(X) – 135(X)
then 5 singles at 115# for practice
Dropped weight to 115 try to work on form. Not pushing away from the ground well. Also not activating arms so catching with bent arms.
135 – 145 – 155 – 165 – 175 – 185 – 195(x) – 195(x)
I have never done the split jerk before. I have always wanted to get my bodyweight overhead and this WOD was the first time I have ever done that (+10#). Could it be the Zone that I’ve been following more strictly or is it the split jerk movement itself that allowed me to do that? Hmmmm . . . I don’t know. Either way, I’m happy.
My how time flies, my last entry for a 1RM Split Jerk was 3/19/09 at 175#.
Got a first muscle up today.
SWEET!!!!thats great 🙂
Congrats to Patrick on the MU!!! The celebration was a bit hilarious.
Patrick stayed a bit late and was practicing MU’s (unbeknown to everyone else in the gym). Just sitting there the three of us doing our slow paced split jerks. It was kindof quiet. All of a sudden we hear “Fudge yeah!!!…Fudge yeah! Fugedy-Fudge YEAH!!!” we had no clue what was going on…….after about 10 seconds of confusion we discovered the sounds of triumphant jubilation were coming from Patrick achieving his first muscle up.
I’ve been lucky to witness many, many first time MU’s but Patrick WINS as far as post first MU celebrations go.
I have a feeling he will hold that title for a very long time.
9:15 class metcon: 200 m sprint
10 ring rows
5 burpees 5 rounds for time 11:34
split jerk (first time)
35-55-75-95-95-85-95-105-105-110 alot happens quickly.NOT my strength. I liked this lift though.
CF Rabid this a.m.
Warm-up: 7 OHS (w/ PVC), 5 pull-ups (real ones!), 5 toes-to-feet (like KTE’s, but w/ a kip to help out) 3 rounds
WOD: 3 snatch balances, 50 yard walk with overhead press w/ snatch grip – 7 rounds.
This was great since I need to have some muscle memory to get under the weight on a snatch. Started w/ 65 lbs (easy for the snatch balance) but ended w/ 45 lbs. because that walk w/ that weight overhead was killing me (and we had to turn around twice to get 50 yards)!
Just wasn’t clicking on even half of my cylinders and left with a horrible taste in my mouth about it.
So close on 255 the first attempt. Had it locked out and when I started to stand up with it I lost my balance. Next time I’ll make sure to only do this workout once and get the most out of it fresh.
Congrats on all the PRs! Wish I could have made it. This am I worked on my backhandspring and made some marked improvement, but my forearms were on fire after the workout so I skipped the lunch Crossfit hoping I could make the evening class, but alas work intervened.
130, and 135 weren’t as solid as the others, b/c I think my chest dip forward, which was making me swoop the weight out in front of me. But, I recovered on both of them, and got ’em up!!!!!
First time pushing this much weight. Wrists and elbows are finally cooperating. Need to work on getting under the bar faster and locking out my “active shoulders”. Good work-out…great confidence builder for next time.
Second time doing these….first time I struggled with 50 lbs! So weak overhead
Practiced some KPU attempts afterward…….so close!! Had my first hand tear……
Oh…..watching Cole and Jimmy tonight just made my arms tired! Way to go guys!
Jimmy put 275 up and Cole finished at 315. Both had juice left in the tank. The form needs work and then these guys will be putting up crazy numbers. 315 is still crazy by the way!
After being sick for almost two weeks, I finally got to come back!
135-155-185-205-215(x)-215(not quite full lockout)-215(x)