August 1, 2003Friday 030801Clean & Jerk 15-12-9 reps. Go for PR on this today! The rules are that you don’t put the bar down throughout the set. You can rest overhead, at rack, or hang – touch and go at the floor only. Rest as needed between sets. Use same weight for all three sets. Post load and bodyweight to comments.
47-year-old man does front lever and back lever! The back lever, an “A” move (A-E where “A” is easiest and “E” hardest), (face down) will come easy. The front lever, a “B” move, is another story altogether. Practice the front lever by pulling straight arm straight body to an inverted hang and then lowering very slowly, again straight arm and straight body, back to the hang. “We have come to believe that the specificity of cardiorespiratory training adaptations to exercise modality is a function of an exercise’s lack of functionality. This suggests three things. One, a more functional training modality will offer a greater cardiorespiratory benefit than a less functional modality. Two, a regimen of functional movements, developed across all three metabolic pathways develops cardiorespiratory fitness with greater application to a larger number of activities, which implies the third, there are varying qualities of cardiovascular fitness. The clear implication in light of our view of athletic training and more conventional practices is that the most efficacious tools available for metabolic conditioning are not generally employed. Until training regimens incorporate traditional resistance protocols (weightlifting and gymnastic/calisthenic) to replace or supplement traditional “cardio” modalities (bike, run, swim, etc.) athletic conditioning remains inferior.” - CrossFit Journal, August 2003 Posted by lauren at August 1, 2003 12:27 AMComments
Wow! That is too cool! I'm going to practice harder... Comment #1 - Posted by: kelly at July 31, 2003 7:34 PMYeah! My first C&J training session. I've tried the movement before couple of times, but now it was for real. I did the first set too slow, but otherwise it went quite well. I was using 88 pounds *blush*, my own weight is around 165. Comment #2 - Posted by: akonan at August 1, 2003 2:10 AMOK, I get it now. I found CF about two weeks ago, decided to start after a two week vacation. wanted to break in "easy" so I loaded up 135. . .wrong, 5 reps in and I know 15 is not going to come. Load 115 and get thru workout, thought this would be an easy 1st CF workout. Results: load = 115 lbs, BW= 205 Comment #3 - Posted by: kali at August 1, 2003 6:50 AMAkonan, Don't be embarrassed; there is a significant learning curve to the o-lifts! I know I can better appreciate the numbers other crossfitters are posting since starting to work the C&J. If you can, purchase the World Class coaching clean tape, it is worth every penny. I'm starting to get my elbows out in front of my body when racking the bar rather pointing straight down. The bar is landing on my shoulders rather than my collarbones - sure feels better and it's easier to press overhead. Still can't get under the bar; I end up in this Sumo deadlift stance instead of a front squat. Time to review and practice! Coach - you look great doing those levers! I'm redoubling my efforts now! Comment #4 - Posted by: kelly at August 1, 2003 7:16 AMThe pic of the 47 YO guy doing a front level is amazing! bwt:188lbs, cleans:115lbs Looking good Coach! Comment #7 - Posted by: Robb Wolf at August 2, 2003 7:51 AM115 for all sets, with a 2" barbell. Bodyweight of 215lbs.I could barely hang on at the end of each set.This stuff is so challenging and fun. I love just going to the site and having my workout laid out for me. I'm trying to get the guys at the firehouse in on this too. Keep up the good work. Comment #8 - Posted by: George at August 2, 2003 8:33 AMBW = 170lbs. I had a cold during this workout but I still went for a P.R. using 150 lbs., but only got 11 reps before having to set the bar down. I used 135 lbs. for the set of 12 and 9 reps. I weigh 173 lbs. Comment #10 - Posted by: Nathan at August 3, 2003 6:20 PM15 reps with 115 -- (matches previous best) 150. Bodyweight of 232. I do Power Cleans and Push Jerks. I work out at a gym, and they don't have bumper plates, or room to drop. I don't think I could have got one more rep on any of those sets. The weight got so heavy at the end I was grunting like I was doing one rep maxes. Comment #12 - Posted by: Barry Cooper at August 16, 2003 1:32 PMPost a comment
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