Split Jerk 1-1-1-1-1-1-1 reps

75/97/108/118 PR/123f/120f/110

135-165-185-195-205(pr)-Stopped at that becuase I couldn’t drop the weight and I didn’t want to lower that slowly.

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

8 rounds and 3 Thrusters.  My weak and slippery grip really sucked.  I couldn’t hold on to the bar to save my life.

memmnoch - 02 September 2010 11:29 AM

Whats up PR MAN!!!  Way to go again bro!

haha thankssss brooo!!! I’ve really been dialing in my nutrition and stretching…seems to be working!

Warm-up
stretching
Jami’s shoulder stretches and drills
Jami’s hip mobility stretch
then …
1x
3x 8reps BTN press (65/75/85#) AMAZING discrepancy in strength wrt SP!!!!
single leg work: 15R/15L s2s
3x 10reps t-2-b
60sec HS hold

CFSB ME Work, Cycle13 week2 RE-ramping
Front Squat
with arch supports, to below parallel
[5@135; 3@165;1@185 warm-up]
5@200 (5RM=210 to parallel; 93%)
5min rest, then…
Multi-rep @180 (74% 1RM) attempt 3reps with 30sec rest b/w reps, got 3,3,3,3 (goal=4x3reps) Try to maximize speed on UP.

10min rest, then…

WOD
AMRAP in 10min:
95# Thruster, 5 reps
95# Hang Power cleans, 7 reps
95# Sumo Deadlift High-pull, 10 reps
9/2/2010=6 complete + 5 thrusters in 10:01 (1:02/1:27/1:45/1:44/1:46/1:49/+0:27)

Pleased.  Then rested ~3min and completed 2 more rounds untimed to get to 45 thrusters.

9/29/2009=6 complete in 10:05 (1:05/1:30/1:42/1:52/1:59/1:57)
6/25/2009=10 complete + 1 thruster in 20:01 (splits:1:07/1:32/1:46/1:52/2:02/2:15/2:14/2:26/2:22/2:13+0:11)
12/27/2008: 6 complete in 10:56 (splits:1:16/1:52/2:06/1:54/1:56/1:52)
10/21/2008: 6 complete in 10:48 (splits:1:16/1:40/1:56/1:54/2:04/1:58)

Cash out
3x
15 GHD GH-raises
15 pull-ups
No breaks, happy about that for pull-ups!

Split Jerk 1-1-1-1-1-1-1 reps

Dave Lipson 340lbs, Jason Khalipa 335lbs, Eric Magee 325lbs, Rich Froning Jr. 317lbs, Chuck Carswell 308lbs, James Hobart 305lbs, Graham Holmberg 280lbs, Kristan Clever 215lbs, EvaClaire Synkowski 187lbs. Post loads to comments.
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1-135
2-185
3-205 (F)
4-195
5-215
6-225 (F)
7-215 (F)

Followed this up with:
3 Rounds for time of
20- 20lb Wall Ball Tosses
20- 20” Box Jumps

I guess given the WOD from yesterday combined with my extreme lack of form in the “Split Jerk” movement, my reps were hit-n-miss..The 5th rep came easy. However, the last 2 did not. I’ve actually never done a Cling-Jerk, much less a “Split Jerk”. LESSON LEARNED!!! PACE YOURSELF- can’t lift all the weights at once.

Decided to do a Push Press today figuring it would be a little less strain on my healing ankle

Push Press 5-5-5-5-5

65 - 70 - 85(F - 4 reps) - 85(F - 3 reps) - 80

Got yelled at because Johns Hopkins doesnt allow Olympic or Powerlifting in the gym…this is going to be a major problem. Any suggestions?

crossfitter - 02 September 2010 11:57 AM

memmnoch - 02 September 2010 11:29 AM

Whats up PR MAN!!!  Way to go again bro!

haha thankssss brooo!!! I’ve really been dialing in my nutrition and stretching…seems to be working!

No doubt about the nutrition bud…no doubt about it…Once mine get dialed in I felt like I had a rocket strapped to my ass!

Keep it up brother!

Split Jerk 1-1-1-1-1-1-1 reps

95-115-125-135-145-145-145(f)

Back squats

warmup: pullups 6,4,4,3,3 and burpees

WOD backsquats 3-3-3-3-3
175-215-215-215-215-220(pr)

very taxing.  I went up in weight faster than planned.

CFWU

Pull-ups/HSPU
For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

All pull-ups strict, see below for HSPU

About 20 min

Great experience today at the Globo (no seriously).  Part way through the second round a guy who was doing some crazy rope work offers some suggestions on our HSPU, which we were doing against the wall on an aerobics stage.  Turns out he is a trainer and professional acrobat. He gets us to spot each other and do the HSPU over the side of the stage getting our heads all the way below the level of the floor to our chins, then to get legs together and finally to improve the position of our hands.  After we finish he shows us a ton of ways to work the handstand (much like the CF videos but on your own).  All in all the best interaction I have ever had with a globo trainer.

Gotta run…

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

14

$out: Death. Then: 50 HRVC, 100 SBC, 50 Abmat sit-up

Have a bad toe (not sure if infected or what) that is keeping me from doing a lot. And being a type 1 diabetic I am not trying to mess it up too much more before my Dr’s appointment tomorrow. So today I did (Karen?) 150 wall ball shots for time (20lb/ 10 ft target).

Time was 6:57.

jumps, squats, sit-up, push-ups, pull ups

Pack
Tie a five-pound plate to hang an honest 12” (30cm) above your tiptoe reach and complete 5 rounds for time of:
30 Jump and touch
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups

time 20:13

memmnoch - 02 September 2010 12:12 PM

No doubt about the nutrition bud…no doubt about it…Once mine get dialed in I felt like I had a rocket strapped to my ass!

Keep it up brother!

yeah mean it really works haha! And thanks bro!