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Tuesday
Aug122008

Push or Split Jerk

1-1-1-1-1

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Accessory work:
BSQ 82%x5x3
3 Rope Climbs (technique emphasis)

_MG_3325
John C. sets up for a Split Jerk

Upcoming additions to your training facility:
15 Jump Ropes, various sizes
Weighted Dip/Pull-up Belt
Myo-Release 6" Ball
Flat Bench x1
York Squat/Bench Rack
300 more lbs of Bumpers (45x2, 35x2, 25x4, 10x4)
10k Barbell x2
Medicine Balls x2 (4/10)

Zone Calculations: Activity Level (Robb Wolf) Via CrossFit.com
Sign up for the CrossFit Nutrition Seminar at CrossFit South Brooklyn, Nov 1st.
www.nbcolympics.com

Reader Comments (17)

That rounds out our strength and conditioning equipment nicely. The extra rack and bumpers will easily allow 3 more athletes to have their own station for ME days. A second bench will allow us to add a little more horizontal pressing into the accessory work and do WODs like "Linda" and "Lynn".

10k=22lbs. We needed more moderate-weight bars as the other ones are slightly warped. This will help get more novice/smaller athletes into barbell WODs simultaneously.

The next priority is more matting.



You may have noticed we've gone off mainsite the last couple days. Programming will be taking a slight shift for a few weeks with a strength and power development emphasis. Don't worry though, there will be enough Metcon for you to maintain conditioning and we'll throw in some fun movements you don't see too often.

What are everyones thoughts on this?
August 12, 2008 | Unregistered CommenterDavid Osorio
I am all about some strength and power.
August 13, 2008 | Unregistered CommenterBethany
i think working on strength and power is a good idea.i can use all i can get.
August 13, 2008 | Unregistered Commenterjohn c
Strength, power and fun movements sounds perfect. Somehow I knew mainsite would be a total today, and while I like the totals, they're more fun less frequently. I'd like to actually build strength between benchmarks.
August 13, 2008 | Unregistered CommenterAdam
Did anyone watch the men's 77kg weightlifting last night? Some pretty great lifting

In A Hungarian lifter dislocated his elbow after not bailing on a missed snatch, the bar (326lbs) twisted his arm and crashed down on top of him.. it was UGLY.http://www.youtube.com/watch?v=o-SbdmcZim8Dont watch it if you're squeamish

weightlifting injuries are VERY rare, especially compared to other sports. He didn't break any bones but did damage some tendons and ligaments. He will probably be lifting again within a year.
August 13, 2008 | Unregistered CommenterDavid Osorio
i just watched that, over lunch. i do not recommend.
August 13, 2008 | Unregistered Commenterstephanie
hey, anyone know if there is a such thing as too much blueberries? i might have a problem. if i could have a constant stream of blueberries rolling into my mouth i would! that clip is down of the guy who hurt himself. probably a good thing, keep me more motivated to keep eating these blueberries....
August 13, 2008 | Unregistered Commenterjohn c
I watched that video three times before they took it down. The worst part was watching him convulse on the floor afterward! *shudder*
August 13, 2008 | Unregistered CommenterBethany
I am having trouble with this "few fruits" prescription for the paleozone. I love my fruits. When I first switched to the zone I was unclear on the prescription to limit fruit intake, so my carb intake was something like 75% fruits. So yummy. But apparently one should eat more veggies. ack. I am all about strawberries myself. And apricots. And peaches. And nectarines. and blueberries. And currants. mmmm. fruits.



August 13, 2008 | Unregistered CommenterSameer Parekh
95/115/125/125(F)/125/135 push jerk120x5x3 back squat

11 burpees3x5 ring dips

whee

August 13, 2008 | Unregistered CommenterSameer Parekh
Great class tonight everyone. For those of you who were split jerking, remember that speed is a component developed through practice. Feel free to use open gym times to work submax weights. Be aggressive and check your foot placement and weight distribution on each practice rep.

On that note, im about to watch the women's 69k - Group A on nbcolympics.com, they have that and the 77kg mens posted in full. These are some POWERFUL women!
August 13, 2008 | Unregistered CommenterDavid Osorio
Split Jerk185, 225fail, 225, 225,225fail, 185The successful 225s were ugly as sin, they all needed some pressing to lock out. Lowered the weight practiced technique afterwards.

Back Squat311x5, 312x5x2311 was 82% of 1 Rm but someone stole the 1/2 pounders after my 1st set.

Did 1 Lsit rope climb but then I noticed my palm was bleeding a little.
August 13, 2008 | Unregistered CommenterJeremy
Liu Chunhong152 lb. Female weightlifter from China

Snatch: 281 lbs (wr)Clean and Jerk: 347 lbsTotal: 629 lbs

She went 3/3 on both lifts.

So amazing
August 13, 2008 | Unregistered CommenterDavid Osorio
Split Jerk: 70 75 80 85 90

Back Squat: 110x5x1 (~82%)108x5x2 (80%)

1 rope climb

Enjoyed learning the split jerk!



August 13, 2008 | Unregistered CommenterBethany
Dude Chen Yanqing is fucking rock solid. Her lifts are the cleanest tightest looking pieces of moving art.

Today was a tough one for me. I didn't have much strength... I think the last few weeks are catching up with me and I need a break.

Jerk: 95,95,95,100,95

BSQ: 123x5x2 (80% 1RM)120x5x1

See y'all next week!
August 13, 2008 | Unregistered CommenterMargie
split jerk1o5,115,120,125,130(pr)

back squat155 3 sets x5, totally did it wrong but it still felt good.



hey david check this link out, sort of shows how to butterfly kip.

http://www.youtube.com/watch?v=kEUxEo5_7hY

have a good day everyone!
August 14, 2008 | Unregistered Commenterjohn c
split jerk: 135/145/155/165/175/185

Split jerks are fun. The mental aspect is tougher than the physical for me so far. Getting that much weight overhead is a little scary.
August 14, 2008 | Unregistered CommenterAdam

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