Thursday 090305

Clean and Jerk 1-1-1-1-1-1-1 reps

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Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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Please note
There is a CrossFit Kids video posted on the mainsite today as a preview of a CF Journal article.:
“The Games and Competition”, CrossFit Kids, CrossFit Journal Preview - video [wmv] [mov]

If you like the video and want to see more, post your comments saying so to the Journal’s and/or mainsite’s comments.

Today, everyone is a Big Dawg.  If you are unfamiliar with the movement pick a light weight and work on your technique.

Here is a video of the Clean:
http://media.crossfit.com/cf-video/cfj-nov-05/clean.wmv

Here is a video of the Jerk:
http://media.crossfit.com/cf-video/cfj-nov-05/jerk.wmv

And a Couple of inspirational videos:
Connor at the Games
http://www.youtube.com/watch?v=4okrkb1kUwM

Kallista at the Games
http://media.crossfit.com/cf-video/CrossFitGames08_KallistaCJFinals.wmv

Quick question for anyone, but I was looking through a bunch of Crossfit videos last night and happened to find a good clean/jerk/push warm up video. It was with the guy behind the camera on CFHQ all the clean & jerk videos explaining what the young girl was doing in the videos:

http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.mov

But the video I’m looking for is a warm up video where she has a PVC pipe and does a couple different moves working on technique, Deadlift/high-pulls/jerks.

Well I went to find it tonight and couldn’t find it at all, I though it was on CFHQ and I’ve been through the CFJ as well and can’t find it. If anyone can remember the link or knows where or what to search for it will much greatly appreciated. My “Olympic” moves are a bit rusty….thanks all.

JARNO - 04 March 2009 07:30 PM

Quick question for anyone, but I was looking through a bunch of Crossfit videos last night and happened to find a good clean/jerk/push warm up video. It was with the guy behind the camera on CFHQ all the clean & jerk videos explaining what the young girl was doing in the videos:

http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.mov

But the video I’m looking for is a warm up video where she has a PVC pipe and does a couple different moves working on technique, Deadlift/high-pulls/jerks.

Well I went to find it tonight and couldn’t find it at all, I though it was on CFHQ and I’ve been through the CFJ as well and can’t find it. If anyone can remember the link or knows where or what to search for it will much greatly appreciated. My “Olympic” moves are a bit rusty….thanks all.

You’re looking for “the burgener warm-up”. I’m sure someone will post a link any minute.

Jerk = split legs with Sage and in video in Exercise Demo on main site.

Jerk = no leg split in CF games video.

I’m assuming, especially for someone new to the movement, that split legs are proper.  Thanks,

Tim

There is a split jerk and push jerk, both OK.  For some, stable depth is easier to maintain using the split jerk - especially for max lifts.  For speed in WODs the push jerk may be a better bet.

Metric - 04 March 2009 07:32 PM

You’re looking for “the burgener warm-up”. I’m sure someone will post a link any minute.

As you command, wise one.

Burgener Warm-Up:
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.mov

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups

Totally blew my Zone diet today.  I don’t know why, I’ve been so disciplined without any problems.  Went hard in the workout tonight.  Forgot to start my watch until round two, but was close to 13 min. flat.  Pull ups were a little weak, I usually can do 9-10 kips but tired at 6 (maybe all those carbs?).  The running felt great, CFE is really paying off.  Can’t wait to get that 1/2 marathon in May out of the way and for some sun so I can get to work on the mountain bike.

Thanks for all the guidance here folks!

Amy

Should we assume that unless it states otherwise, this is a full clean (off the floor) as opposed to a hang clean?

Thanks.

I would do what is safe for you.  If you cannot deadlift, then hang clean.  If your front squat looks like hell then power clean.  If you can neither front squat or deadlift without causing yourself harm or your trainer indigestion then hang power clean.  As to the jerk.  The split is more efficient, but there is nothing wrong with a good old push jerk.

In the end do the work you can and note any modifications.

Garddawg - 04 March 2009 08:46 PM

I would do what is safe for you.  If you cannot deadlift, then hang clean.  If your front squat looks like hell then power clean.  If you can neither front squat or deadlift without causing yourself harm or your trainer indigestion then hang power clean.  As to the jerk.  The split is more efficient, but there is nothing wrong with a good old push jerk.

In the end do the work you can and note any modifications.

Thank you, GD.

Not much time. Worked on form

5x5 Powerclean and Jerk
5x50kg
5x50kg
5x60kg
5x60kg
5x70kg
The last set was without jerks. My right wrist started to hurt again bigtime so I skipt the jerk. Need to work on flexibility there because that’s a problem.

Cheers,
Haico

Woo Hoo I’m on the mend from falling off the stool. If I’m gentle with myself I can go to the gym today. I’ve been jonesing for a workout.

Clean and Jerk 1-1-1-1-1-1-1 reps

From the floor
95x4, 135, 155, 175, 185, 190 Match PR, 195 PR, 200 PR BFD for me!!!, 205 F, 135x6.

A 200# OL over my head has been a goal for awhile. Can’t hit a body weight lift until I hit 200#. Now if I get a little stronger and lose a little weight….

Barbara lite
10 Pullups: 3:45
20 pushups: 3:19
30 situps: 3:53
40 squats 3:57

Clean & Jerk

Ended up being another rest day unfortunately. Sometimes you try to do the right thing and it backfires, or pi$$e$ you off, or both.

Been reading Starting Strength for last few weeks and committed to starting back at the basics on the big exercises. So far Squats, Deads, even Presses, I can tell it will pay off.

Mr. Rip teaches the Clean (Power Clean mostly in the book) by starting at the top—learning how to catch the bar in the front rack. My nemesis. I’ve shared conversations with several on these pages, followed tips, stretched and made little progress. But that was ok, I was prepared to just work today with the bar if I had to. Start at the top, eventually work down to the jump and see where it went from there.

It didn’t go anywhere. Weeks/months of trying, I can now get the bar about where it is supposed to be, but my grip is way too wide, I’ve got maybe one fingertip or a thumb on the bar (not good for the Jerk) and my elbows are almost straight down, barely in front of the bar. I read the book for an hour first, ran 2k for warmup and stretched everything that was going to hurt. Worked on catching the bar up there for 20-30 minutes, tried it with the jump, a little extra weight or just the bar, didn’t matter.

I was tempted to just throw weight on there and sling it like I used to, just so I could feel some kind of workout, but decided that was probably stupid and called it a day. A $#itty x-fit day.

Wondering if I should just skip this when it comes around, skip the angst do something else (like what?) and work on this during every warm-up until I turn 50 and can Clean and Jerk 50 pounds somewhat properly?

Or, should I just accept that my form isn’t going to be ‘classic’ and do better the parts of the lift I can with better technique (pull, the jump, even the jerk from a shoddy front rack) and go back to weights that aren’t too heavy to hurt me, but not so light as to make this drill feel worthless and frustrating?

I could try to post some video, not sure exactly what to shoot, but if it might offer some clues to help…

Sorry for the crappy tone, I’ll take it out on tomorrow’s workout.