No weights at the station(for push jerks) so i did a scaled hansen   3 rounds for time 20 dumbell swings ,20 burpees and 20 sit ups..time 10:32..started with cfwu and buy in was 5 sets of stairs(2 flights) cash out was 2x5 kipping attempts(actually got 1 today!)

  I could have done this workout to 5 rounds but as soon as i do it here at work something catches on fire and i almost die i get so worn out..i am loving crossfit!!
  yesterday for pull up variations I did 5 rounds of 5 assisted and tried some kipping at the gym ..but the bar isnt set up right..anything is better than nothing ..but balls to the wall is best i think..later Luke

Warm up
15 assisted pull-ups, 15 dips, 20 sit ups, 2000m row, and my first jumping pull-up, it was ugly as sin but I did 1.

WOD Push Jerk 1-1-1-1-1-1-1

Ended up working more on technique and form than anything else.

45#x5, 65#x3, 75#x2, 95#x1, 105#x1, 115#x1, 125#x1, 130#x1, 135#x1, 140#x1

My form and technique started to get bad as on the last three, but since it was my first time, I will be just a little forgiving on it.

Push Jerks

5 min. C2R (71 cal., 1160 m) and various arm/shoulder stretches trying to work out yesterday’s pull-up tightness.

45x10
65x5

85/95/105/115/120 (PR)/125 F/125 (PR)  2 min. rest between each set.

2 min. jump rope (209)
2 min. rest
skip rope (225) - forgot to restart the watch, so I’m not sure how long…just stopped when it seemed like I’d been going for a while.

buy in
10 beginner pull ups
10 air squats
10 sit ups
10 push ups

push jerk
10 (broom handle)
10 45#
10 45#
10 45#
10 45#
10 45#
6 95#

cash out
10 beginner pull ups
10 air squats
10 sit ups
10 push ups
practice L-sits

Push Jerks
85-95-115-115-105-105-95
New PR today

@ CF York

AMRAP in 15 min

15 deadlifts @ 185#
Max pushups

26-16-16-16-13 -10 = 87 +4 DL’s

Cash in:
1000m row
then 3x10
Squats
push ups
dips
abmat
kb swing (1 pood)

65/75/85/95/100/105/110

cash out:
2x2min jump rope (working on du’s)
2x10 pull ups

Deadlift and pushups

10 rounds
135lb deadlifts, 10 reps*
10 pushups*

Time: 9:27. 

*The original workout was 15 reps of each and I did that the first round but then decided to scale back to 10 reps each in order to keep the pace up.

Malos - 06 May 2009 10:44 AM

push jerk
10 (broom handle)
10 45#
10 45#
10 45#
10 45#
10 45#
6 95#

Nice Malos.  I like to see the broom handle practice.  Some folks let ego get in the way, but I try to practice with a PVC pipe or closet pole before every lift WOD.

tmorro - 06 May 2009 08:57 AM

Ok, i’m going to try this again.  Something about the jumping i don’t get.  Jump and slam your feet to the ground…Seems strange, but of course, i’m no olympic weightlifter.  Anyway, I will try to get the form down this time.  Last time, I got the bar up then pushed it into place with a “fakey” jump…I dunno…

The cue that I think explains this best is; punch the bar to full lockout while you’re in mid-air.

You still have to work on keeping your dip short and snappy, back upright etc, but you’ll get most of that if you get the right start position, jump and then punch the bar to full extension before you land.
For a start go with the simple approach that will get you most of the way the, then work on refining it to perfection.

Oh and don’t worry about stamping your feet. That should be a side effect of what you’re doing, not an objective and in the push jerk it isn’t absolutely necessary. If you’re thinking about your feet you’ll mess up what’s happening with the bar.

paolo - 06 May 2009 10:13 AM

also, i noticed no one ever uses lifting gloves… so i guess i shouldn’t either?

thanks.

Ideally not. They bunch up and in the end can make a worse mess of your hands than the bar alone would.

Pull up workout from yesterday modified to fit my abilities…

3 kipping pull ups
5 beginner pull ups
7 kipping swings

x5

Time - 5:40

My hands are killing me.  Grip was definitely a limiting factor here.  My pull ups are improving though!

AM (just to break a fractional sweat before work)
3 rounds of
50 jump ropes
15 KB swings with 16kg.

PM
WU - 5min bike and a few stretches.
Deadlifts 3 x 5, 80kg (re-establishing a base of strength and bringing the dodge hammie up to speed)
Push Jerks
50kg, 60, 65, 65, 70, 70, 70

Managed to slightly correct a teenagers squat form. His range of motion was about 7cm, with his heels lifting and standing on his toes…and he was using 60kgs…tried to encourage him to drop the weight and do the form correctly. He did so and said, ‘gee, going deeper really works you’...

Press (running about a week back from travels)
1-1-1-1-1-1-1

w/u:
earlier in afternoon 45’ bike trainer intervals

deadlifts, HPCs, light presses, pull ups, squats, stretches.
took a while to get the blood flowing, chest and tris are SORE from yesterday’s ring dips and my little perfect pushup challenge.

135-155-165-175-180-190(F)-185

no rack so got some Clean practice.
at 165 I did the clean and drop, got crossed between a Clean and HPC. reloaded and Press was OK.
Felt more comfortable with a deadlift and HPC over 165 - need more practice with Cleans from the floor at lighter weights to get timing down.
175 was a solid press, but I could tell I was about done with the cleans.
180 I had to move over to the Smith machine - yeah, I know. not the same.

thought about trying to rack the bar on the Gravitron handles, but figured I’d break it and get banished.

Went back to the bar for 190 PR attempt - HPC was OK, got the press up to my forehead and tried to lock it out for about 5 seconds. oh well, next time.
185 I did back on the S-machine.

Shouldn’t one be able to do more with a Clean from the floor than HPC? Seems harder for me. Will check out some more videos.

cash out:
50 KtoEs and 50 squats

rest day for me tomorrow (‘cept for the pushups). Tell you all about my date with Elizabeth on Friday…

GripGoneBad - 06 May 2009 04:58 AM

I have an AF PT test the 1st weekend in June.  I want to run the 1.5 miles in 10:30….I am at 11:30 right now.  I wonder how long I should rest from CF and focus on straight intervals, pushups and situps - anyone been through this?

GGB -
I still do the Navy test twice a year (unlike the AF our runs and sit-ups aren’t all downhill though )
I’ve got a couple of routines that can help you knock that last minute off if you think it’s just a matter of some final conditioning and practice.
I can usually start doing them about a month out and take 60-90 seconds off where I was otherwise.
You can do them along with Crossfit, just might have to scale back on a few workouts or pick the right days to add them in there. Doesn’t take much time. Best if you have access to a treadmill.
Shoot me a PM if you’re interested and I’ll get back to you.