33 yom/220

Well, this is my first post but I must say that I have become rather addicted the workouts over the past 6 weeks. I almost met Pukie today! Question abt the split jerks, do you alternate which leg is in the front position between reps?

Also, anyone PT as NAS JAX?

what's the difference between a split jerk and a jerk?

If not specified, you can either do split jerks or power jerks, with the latter usually being faster, and the former being more stable at higher weights (at least for me).

anybody know when we did these last?

I am not trying to call anyone out but are you certain that final squat was to legal depth? I feel like I see more squats where I do not believe the top of the hip drops below the top of the knee. Am I being too picky?

I'm going to link up with the CrossFit Central people down in Austin TX tomorrow but I really like split jerks. I may be pulling a two-a-day tomorrow and resting on sunday as well as monday. hmmm....

since we are going for max weight should i stay with my strong side or alternate?

that picture is SO AWESOME.

Is there a video anywhere for this? I watched the intro, but there is no example of someone actually performing this movement.

Is there a video anywhere for this? I watched the intro, but there is no example of someone actually performing this movement.

#8 Svor: If you watched the "Introduction to the Split Jerk" video with Mike Burgener, then you watched Yuri Mikchovets perform a split jerk. Check it out one more time. If you'd like to see more, try http://video.google.com/videosearch?q=split+jerk (work & family safe link) Good luck!

#8
Watch the video under exercises labeled "Jerk". It does not say split, but she does in fact split.

first time doing a jerk. anxious to see how much weight I can do.

gaucoin, you got you wish of a strength day. Looks like you have you kick at Helen too.

Since it doesn't call for a clean and jerk is it cool to take the weight from a racked position?

Nick C. #4
yes

This is going to be my first time performing this exercise, I don't think I'm hold off going for a one rep max for now...

Question: Should we alternate legs when practicing the split jerk and only use the dominant leg for a max effort lift or should we only split jerk with the dominant leg?

damn typo, "I don't think..." = "I think"

A split jerk is just a form of jerk. There are two types of jerks used in competition. The push jerk (less common) and the split jerk (most common). Most people find it easier to jerk more weight with greater stability performing the split jerk vs. the push jerk.

In the push jerk the feet remain next to one another and in the split jerk feet split apart (one in front and one in back). the front leg lands bent to about 120 degrees whereas the back leg is mostly extended with only a slight bend.

The split jerk ends when the weight is stabilized overhead and then the feet are brought, from the split position, back next to one another.

is it stronger leg back?

trevor, i think the idea is to take the loaded barbell from a rack.

Jim... Nice bro. Congrats on the PR.

Lol@me

The older front squat video looked like he had the bar held in the crooks of his arms, resting right above the elbows. On closer examination that's just my bad guess. However I did actually do that for the 7x3 of front squats a couple days ago. No wonder it was such a strain on my arms.

smooth.

Greetings for Switzerland!

Well, it's my second morning into Crossfit - the sun is shining and the birds are singing. A little stiff in the back from yesterday (note to self: arched back on kb swings!) but otherwise feeling great.

I'd never done a jerk before, so I watched the instructional videos, then spent about ten minutes practicing after warmup. Putting a bamboo cane on the ground between my feet really helped.

Then I worked up to 50K and did the series with 50K. Not very manly, but it's a start!

Note: The most difficult thing for me was getting my hands back under the bar when it was resting on my chest. Made my wrists hurt. I expect my wrists will get used to it, though.

Peace & have fun!

We did Fight Gone Bad in bunkers with packs on air. It sucked with a capital S. Will post to Utube when we fiqure out how.

Going bouldering. Maybe up to some jerking later tonight.

These video's are SUPERB!

Thank you for doing this because the video is a great teaching tool.

It's amazing to see these folks pushing that weight.

3x135
2x155
2x155
2x165
1x175
1x185
1x185
1x195
1x185

My track athletes were doing a power clean workout the other day and I asked them to see how many 135# cleans they could do in one set. The weight room coach said you are never supposed to do more than 5 cleans in a set and our trainer supported that decision. Is there any literature out there to support this claim? Why would this be true?

38M/180

CFWU

First time doing the Split Jerk, so I kept things light and concentrated on form. Also, no rack available so I took the opportunity to practise the clean as well (and brother, do I need practice):

3x 20kg (bar only)
2x 40kg
2x 40kg
2x 40kg
1x 50kg
1x 50kg
1x 50kg
1x 50kg
1x 60kg (establishes my C&J PR)

Great workout - really enjoyed this one and (despite the light weights) felt strong on completion.

Sam

To the person that asked about literature regarding more than 5 reps with power cleans. I haven't seen any but I am sure there will be some. It is a plypmetrics / explosive movement. So many people say you should do this as fast and explosive as you can for many sets of lower reps (not necessarily heavy weight). High reps get slower and sloppy.

135x3
185x2
205x2
215x2
225x1
235x1(f)
235x1(good-pr)
245x1(F)
245x1(F)

95x3
135x2
135x2
135x2
155x1
185x1
195x1
205x1

Then for time:
400 meter run on treadmill @ 1% incline, 10mph
25 squat cleans with push press @ 95lbs
400 meter run on treadmill @ 1% incline, 10mph
25 squat cleans with push press @ 95lbs
400 meter run on treadmill @ 1% incline, 10mph

Time: 13:14

1st time
45x3
95x2
95x2
95x2
95x1
105x1
115x1
125x1
135x1

Another learning day for me.

45x5 (each leg 5 times)
95x3 (each leg 3 times)
105x3(decided form was going to go bad fast if I kept going up)
95x3 (each leg 3 times)
95x3 (each leg 3 times)
95x3 (each leg 3 times)
95x3 (each leg 3 times)

In the end I think I could do much more weight, but wanted to train form today. It was a fun lift!

Age 28
BW 165

Dyson (#29)
I would think 135# is a lower weight so what you are saying is that it is a good thing to do more reps correct? I'm just trying to get a sense of whats right for my athletes. I've been trying to incorporate Xfit concepts into my track workouts, but I don't want to do it wrong.

moccasin guy,
on 12/10/06 there was a pretty lengthy rest day discussion on this topic...well worth your time to check it out

first time doing split jerk-since I don't have a rack, I do what I could, but I had to clean first. Form needed help, so I practiced a lot
age 39, BW 165
3x145
2x165
2x165
sx165
1x165
1x185
1x185
1x185
1x165

95x3
115x2,2
125x2
135x1,1
145x1,1,1

Age 50
BW 175

41 yom 6'1" 175#
pre - amrap hspu 9
wod, 108x3,120x2,130x2,140x2,149.5x1,154.5x1,159.5f,
159.5x1,161x1,1662xf
post-1000m row 3:22.4

age-40
bwt-210#
3-95
2-115
2-135
2-145
1-155
1-165
1-175
1-185
1-205

bw 165

45x3
95x2
95x2
115x2
135x1
155x1
175x1
180x1
185x1 (fail)

CFWU x 3

Only had DB's available:

Split Jerk
40lbs. (total) x3
70x2
100x2
105x2
105x2
105x2
105x2
105x2
105x2

as rx'd
45yrs 205lbs
3-135
3-135
3-155
2-175
2-175
1-185
1-185
1-195
1-205 failed
1-195
1-205

3x135
2x145
2x155
2x165
1x175
1x185
1x195
1x205
1x215
90 seconds rest.
All sets cleaned from floor.
Really worked on dropping under the bar.
Will go up next time.

Got up to 155#, which is about bodyweight. Failed at 165#. Not very impressed with my efforts but not super focused.

Tariq

CFWU

100# x 3
115# x 2
135# x 2
135# x 2
145# x 1
135# x 1 (Had to lower my weights--legs couldn't handle it any more.)
135# x 1
135# x 1
135# x 1

During the CFWU, I noticed that I've been getting a lot more power out of my kipping pull-ups lately. Just for fun, I tried to do a muscle-up out of pull-up, and pulled it off. I did my first-ever muscle-ups today (three total)! :)

TSCHANZY 45YOM 174lbs 5'9"

FIRST TIME EVER, DONE AFTER HELEN

95lbs X 3
145lbs x 2
165
165
155
155
155

i thought it was wrong to hold your breath during the actual lift

23m/5'9"/178!!!!

95 x 3
105 x 2
105 x 2
115 x 1
135 x 1
135 x 1
135 x 1

really just focused on technique. Next time should be much higher.

bar
65
75
85
95
100
105
110
115

some OHS's and Pull ups to end.
Not a bad Saturday. 1.5 hour Yoga session at 8:00 to start the day, after a pot of killer coffee.
Thanks coach.
Jay

2hrs running and biking prior to workout
1st time with split jerk:
95/115/125/135/145/155/165/175(f)/135
kind of scared to go all out because cookie cutter gym.
OHS practice with bar

Question: Does anyone experience soreness/tenderness of the outside tendons in the elbow(s) when performing the split jerk. I noticed right away? Thanks coach

central pierce #24, way to represent! I love you man!

CFWU x 2
split jerk up to 165#
100 double unders
tabata pushups

worked up to 225#

had two singles to go but ran out of time...could've handled a little more

3 135
2 155
2 165
2 175
2 185
1 195
1 205
1 215
1 225
1 230

NO bumper plates in my gym, so my last two misses were VERY loud!! Done on a half rack which worked pretty well.

29yo M 208lbs

135x3
155x3
175x2
195x2
205x2
215x1
225x1
245(miss)
245(miss)
225x1

3x135
2x145
2x155
2x165
1x165
1x165
1x165
1x135
1x135

New to crossfit (I have done bodybuilding and powerlifting type workouts for many years) and not very comfortable with heavy jerks and snatches yet. I did the jerks working up to 145, pretty easy but concentrated on form. Then I did the 300 workout someone posted yesterday:
25 pull ups
50 push ups
50 floor sweepers
50 135# deadlifts
50 24" box jumps
50 35# one arm dumbell clean and push press
25 pull ups
24:56 as RX'd
This one hurt badly.
btw #50, I had the same elbow problem with the jerks, I narrowed my grip a little and it went away. Not as stable a stance and you need to move the bar a longer distance to complete the move but elbows didn't hurt.

43 / 196

65.135.135.135.135.135.135.135.135

89x3
109x2
133x2
143x2
148x2
153x1
163x1
177x1
187x1
Front sq. and Snatch practice
Tire flips x50 2:23

Sub'd the 7x3 front squats from a few days ago, which I missed due to previous night's overindulgence

Worked on kipping before and after, and I think I'm finally starting to get the hang of it. I can actually keep a rhythmn going for the first five or six, but lose it when I start to fatigue. Much better than when I started xfit, though, and I was beginning to wonder if my pullups would ever improve.

First time focused on form
65
70
75
80
85
95
115
120
125

36/m/180

133 x 3
143 x 2
155 x 2
155 x 2
160 x 1
165 x 1
170 x 1
155 x 1
155 x 1 concerned about technique so I went back down in weight.

I enjoyed this workout big time.

3x95, 2x105, 2x115, 2x125, 1x135, 1x135, 1x145, 1x135, 1x135

first time lift
95x3
105x3
115x3
115x2
135x1
145x1
155x1-bad form
135x2

I need to make a correction to my post. My next to last set was 175 not 155 (comment #62)

oops! I guess that why that preview button is there.

3*95
2*115,115,135
1*135,145,155,155,155

3x65; 2x75,85,95; 1x115,125,135,140(f),135,135. i don't ever recall doing max split jerks. So 135# is a pr! Thanks, Coach! BW:171, Y/A: 58

160#/33yom
CFWU x3 (7:51)
WOD: Split Jerk
45 x 6 (WU)
95 x 3
105 x 2
125 x 2
135 x 2
145 x 1
165(f)
165(f)
155 x 1
155 x 1
155 x 1
160 x 1

Still not comfortable dropping under the heavier weights and trying to do too much with the arms/shoulders. I think with more practice I can move up significantly as the last 160# was not too tough and form was good.

Looking forward to next time.

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3, 5 pull ups, 5 ring dips per round.

Split Jerk:
45lbs x 3
65lbs x 2
75lbs x 2
95lbs x 2
105lbs x 1
115lbs x 1
125lbs x 1
135lbs failed to clean
115lbs x 1 – 1

2 minutes rest per set. All taken from ground, mostly power cleans. Foam roller work after.

Age 34
BW 145#

145, 150, 155, 155, 160, 165, 170, 170, 165

Today's WOD: Skiing!!!
Have to say that I felt stronger, and much more balanced than I have ever felt skiing. I've been skiing since I was 4, so for me, that's a pretty good thing. Low on power turns, quick on short radius stuff, bouncy in the bumps. And this after a date with Helen (on a boat).

Hard part: teaching a 3 year old to ski by squatting behind her and turning. That is a WOD that not only tests your body, but your patience and toughness as well.

I must admit that I was skeptical at first, since the WOs are short. That said, I was dead wrong.

may get a chance to hit today's WOD later, but maybe not. Enough runs to = a good WOD. Still, I haven't tried the split jerks, so I'm curious. If I can get to the gym, I'd love it.

M/18/185

135-3
165-2
175-2
185-2
195-1
205-1
225-1
I blew my knee out thursday so I didnt want to go any heavier.

M/18/157

135 x3, 145/155/155 x2, 160/165/170/170/175 x1

M / 37 / 185

135 x 3
145 x 2
155 x 2
165 x 2
175 x Fail
165 x 1
175 x 1
175 x 1
175 x Fail
175 x 1
175 x 1

New exercise and not as easy as it looked....

bike 30 minutes + CFWU - dips

3 x 135
2 x 155
2 x 175
2 x 185
1 x 190
1 x 195
1 x 200
1 x 205
1 x 205

At 205 I got the weight up but didn't feel like I got enough of a split in. It was like I did a push press with a short split. I may need to back down and work on form some.

Snatch technique and snatch balance work

95-115-115-115-135-155-155-155-155 lbs

#19
One of the ways Coach Burgener taught us to find our Jerking leg (the best one to use for max weight and stability) was to have somebody come up behind you and push you without you expecting it or overthinking it. The foot you put out to stop yourself is your jerking foot. Repeat the exercise two or three times to confirm. Hope this helps!

33 yom/220

First time doing these, I think I could have done more weight but wanted to try to keep decent form, which probably isn't great to start with.

CFWUx3

95x3
115x2
135x2
155x2
175x1
185x1
185x1
195x1
205x1

65 x 3
75 x 2
85 x 2
95 x 2
105 x 1
110 x 1
115 x 1
125 x 1
125 x 1

M/30/193
Row 1000m 3:31.2
CFWUx2

135x3
155x2, 155x2
185
195
195
205
205

First time doing them with a barbell instead of dumbbells.
23/m/5'7"/150lbs
3x45(the bar)
2x95
2x95
2x125
1x125
1x125
1x125
1x115
1x115

M/6'2"/197lbs/29yo

Split Jerk
155x3
165x2
175x2
180x2
185x1
190 (fail)
190x1 (PR)
195x1 (PR)
Clean 135, 185
C&J 200 (fail)
C&J 200 (PR!)

28/M/185
CFWUx3

115/125/135/145/155/155/155/135/135 Had to scale down; form was going south.

#83, babalua
Troll elsewhere; preferably somewhere where the other people are like you, and actually believe such a post has any effect.

WU
135# FS x 5
135# Push Press x 5
WOD
135x3/155/155/175x2/185/190/195/195/205x1

Ended up doing 135#. Felt pretty good. This was preceded by 50 box jumps, 75 towel pushups, 50 situps, 50 75# hang cleans, 800M run and 50 back extensions.

Then did 4x10 95# thrusters. Trying to improve Fran

CFWU x 3
3x85
2x95
2x115
2x115
5x95

#72 and #73... especially # 72 --- with a blown out knee? are you kidding me? great work guys... kudos

Burgeoner WU x2
Split Jerk
45x3,65x2,95x2,115x2,125x1,135x1,145x1,155x1, 165x1 ---First time doing these... any standards anywhere?

rested 7-8min, then
"BarHop" (off of Gymjones Nov. 2, 2005)
10 HSPUs --- been practicing about a week... once you get hang of the blood rush and learn how to breath, its not that bad
15 FSQ 75# (5-5-5)
20 Pull-ups (breakdowns 4-4-4-4-4)
15 Push Press 75#
30 Burpees (gymjones style)
15 Sumo Dead Lift High Pull 75#
40 V-ups (8-8-8-8-8)
15 Back Squats 75# (5-5-5)
50 20" box jumps (no 24" surface) (10-15-10-5-5-5)
23:53
Time could've been better if i did it as a stand alone thing.

Burgener warm-up, light dbell and empty oly bar split jerk practice for form.

First time split jerk.

65x3
75-85-85-90 (all x2 reps)
95-100-105-110-110 (all x1 reps)

45x3, 45x2, 50x2, 55x2, 60,60,65(fail), 65 fist time doing split jerks

pre: handstand held for 62 seconds
post: 1000 m row (4:21.3)

RE: #88 22/m/165

Bergener Warm-Up

Split Jerk with 45-95 lbs to find form.

115x3
135x2
145x2
145x2
155x1
165x1
165x1
165x1
175x1

Practiced Squat Cleans, Front Squats, and Split Jerks at 65-85lbs for form. These movements are a blast. I feel like a kid playing in the backyard...

Workout #1- 2 mile beach jog

Workout #2- Burgener Warm-up
WOD
135x5-155-175-195-205-215-225-235-245

Not sure, but I'm pretty sure I didn't reach my PR. Had to have spotters on the singles. It was killing my elbows trying to lower the weight down. Scenery was nice on the beach... will go out there and continue the hunt.

Get some, Go again!

75x3
80x2
85x2
90x2
95x1
100x1
105x1
110x1
115x1

did clean and jerk -177,182,187,192,197,202,202(f)

focused on front squat catch hand position - better than old style shoulder press jerk

pre-hspu's amrap - 23
post-1K row-3:18

33m/185#/6'/CF49

12rep CFWUx3 (w ring dips--work lower for MU prep)

First time doing any jerk movement.

45x3/95/105/125/135/145/155/165/185/195/205(pr)/215(fail)

I was just plain tired at the 215 attempt. Start at 135 next time and push for 225!

bw-202

wu
pullups, ringdips, goodmornings, crunches, push presses, split jerks

wod
3x115
2x125
2x135
2x145
1x155
1x165
1x175
1x185 fail
1x175
1x175

Finished with some push presses to work on these weak shoulders......

MC

44/176lb/80kg

10 x bar
3 x 40kg
3 x 50kg
3 x 60kg
2 x 70kg
2 x 80kg
F x 90kg
1 x 85kg
1 x 87.5kg
1 x 90kg plus 1.5lbs for 200.5 lbs.

95 (uh oh, that's majorly awkward)

65 (I think I can handle this)
75 (let's work on form here)
75 (ok, this is starting to feel natural)

85 (piece of cake)
85 (my wrists hurt - is this a front squat grip?)
90 (I wonder if I look like Yuri does in the video)
95 (that's just a bit too much. Mind if I wobble?)
90 (yeah, I can do this)

Brand X's Saturday class was s "Fun" filled Painstorm XXIII

21-15-9
Thrusters - 45#
Cleans - 65# x21, x15, 55 x 9
Deadlifts - 135# x21, 125 x15, x9
Pull-Ups
KB Swings - 35#
Ring Dips - Mostly sets of 2 and some jumping negatives in the 15's
HSPU -with pad - I'm shorter, I only needed one
400M Run

The suck.

1:07 but I did it.

Bwt: 133

115x3
135x2
135x2
135x2
145x1
155x1
165x1
165x1
170 (Fail)

First time doing these. Felt pretty good but I learned how important it is to commit to getting under the bar. Will work on that more next time and I think weights could go up.

neil(49)165 & Ellie(52)110

Will do split jerks tomorrow.

Fancied something with a bit of meat in it.

"Lynne"

Body weight bench press max reps

Pullups

5 rounds 3 mins recovery.

Neil
BP 176 BW X 107% 20/16/14/14/11 = 75

PU Strict 10/10/10/10/10 = 50

Ellie
BP 88 BW x 80% 9/7/7/7/6 = 36

PU Strict 12/12/12/12/12 = 60

Great session, upper body felt super charged and super wrecked at the same time.

185 x 3
185 x 3
185 x 3
195 x 2
195 x 2
195 x 2
205 x 1
205 x 1
205 x 1

160/170/180/190/200/200/205/210 (fail)/190

65x3
65x2
65x2
65x2
65x2
65x1
65x1
65x1
65x1
65x1

28/F/105#

50x3
55x2
65x2
70x2
80x1
85x1
95x1
105x1

Subbed the "300" workout today that was discussed earlier in the week on here...probably a mistake, as I don't know what Coach has planned for tomorrow...

did a Total today with Crossfit NYC, 3 new PR's. 865 Total.

SQ 305new - 295 old
Press 165new - 155 old
DL 395new - 375 old

Total 865

focused on technique since this is a pretty much new movement. Wanted to focus on front squat hand position
weights 65-108 although the last 108 ended up being a push press ???
pre - amrap hspu = 15
post - 1000m row (6 damper) = 3:38
however this was close to 90minutes later as I had a class to teach. Better with rest or worse with no warm up???
can to almost a dead stop twice which shouldn't happen. More getting comfortable with uncomfortable. I thank CF and OPT for improvements in my mental fortitude.
constant evolution.

worked up to 145, didn't write down all weights

in a power rack with old weights, didn't feel safe attempting true maxes

too nice a day to be inside, i'll double up tomorrow. Swan 2500m and rode 25 miles.

ratt

Run to gym: 1:31 (tied record)

30 yr old male, 194lbs

3x135
2x155
2x185
2x185
1x205
1x225
1x225
1x225
1x225

225 was as high as I could go w/o risking dropping the weight on the people around me. Want to try to drop underneath faster. A college strength coach told me to "beat the weight to the floor".

I need to make a correction to my post. My next to last set was 175 not 155 (comment #62)

oops! I guess that why that preview button is there.

95lbs x3
105 x2
115 x2
115 x2
125 x1
135 x1
145 x1
150 x1
150 x1

Did this right after the 50/30/20 double-under/push-up/pull-up WOD, so my strength was not at its peak. Still, happy with the performance.

I ended up doing yard and garden work (weeding, raking, picking up) for the afternoon instead and will catch up with this one tomorrow.

Kate

Split Jerk:

77 x 3
97 x 3
117 x 2
127 x 2
137 x 2
147 x 1
157 x 1 (failed)
157 x 1 (failed)
152 x 1
152 x 1
157 x 1
162 x 1 (failed)
162 x 1 (pr)

Was doing something similar today.
Max effort black box
5-5-5-5-3-3-3-3
205-210-215-220
225-230-235-240
bonus of 245 for 3
All felt easy

Steveo

Worked on technique so didn't get too high.
65x3/75x2/85x2/95x2/95/100/105/110/110

Last three lifts all easier and smoother than all previous; finally got a little groove going.

Then did "Helen", details there. 12:38 (prev. 17:58)

we were at the station and needed something different so we did

" the Terrible Twenty "

20 reps of everything for time
Burpees
Ring dips
Pull-ups
Push-ups
Lunges 20 feet up and back
run 200m
Knees to elbows
Wall balls 20 lbs
Ball slams 20 lbs
Box jumps
Swings 50 lbs
Cleans 75 lbs
Sumo high pull 75 lbs
Turkish get up 25 lbs
Push presses 75 lbs
Deadlifts 90 lb DBs
Sprawls with 1,2
Sit-ups
back extensions or supermans
farmer ’ s walk 10 lb DBs 20 feet up and back
31:35

Will do this tomorrow- today was running up and down a hill countless times with a 40lb weight(my daughter) on my shoulders; a 3mi run; then practicing form for the split jerk w/ my brand new Oly bar (empty). Think I have the form down now for tomorrow. Thanks for the videos- PLEASE keep them coming!

Split Jerk: 45x10, 95x5, 115x3, 135x2, 145x2, 145x2, 155x1, 165x1, 170x1, 175x1(F), 175(F)
Once again, had to clean the weight to get in the racked position. My clean sure is improving.

Did some bench press work after a little break as this has become a weakness: 95x12, 135x10, 185x5, 215x3, 225x1, 235x1

I had a little free time today.

Split jerk.
3 x 95
2 x 115
2 x 125
2 x 135
1 x 145
1 x 155
1 x 165
1 x 175
1 x 185 (pr)

Finished with Snatches. Didn't move up unless I nailed the lift.
All weights in pounds.
50
65
95
95
115
125
125
135 (pr)
135 (wanted to go heavier but too tired)

Front squats should go to rock bottom. That"PR"in the vid wasn't even close to a legal back squat depth in a liberal org.

95 105 115 125 135 155 165 175 175. Did 30 reps at 115 for practice.

BW 70kg
50kg 3
60kg 2,2
65kg 2
70kg 1
75kg 1,1
77.5kg 1
80kg F
77.5kg 1
2min Rest

T
45,65,75,85,75,75,75,75,80
M
95,105,115,115,115,115,115,125,125

Need to work on form

132,152,157,162,186,191,196,201,206

Good times.

85/95/115/115/120/125/130/135 pushed out the last 2 but wanted to see what 135 felt like overhead.

kbs
35# snatch: 10/10; 27/25 (3 min timed set)
44# jerk: 10/10
double 35#jerks: 10

Oh yeah, I did Helen just before this WOD. Don't know if it helped or hindered.

45/145
CFWU,
Split Jerk - first time. Lotsa practice first.
Burgener WU
Clean to position and held it up there to do multiples. Alternated left and right foot each time.
4x85
6x95
4x105
2x115
2x115
2x115
1x125
1x125
1x125
1x125
1x125lbs.
I felt like I could've done more but I took it easy because if I had to bail in my garage I'd have things flying around like the game of Mousetrap and I'd never get out alive.
Regards,

31/ 183

6x135
3x155
2x155
2x175
2x175
1x185
1x195
1x205 (f)
1x205 (f)
1x195 (f)
1x195
1x205 (f)
1x205

followed by a 20 minutes run

Did Helen a day late.

15'45"

treadmill & 55 lb db

Noticed another guy doing Helen at the mega gym in suburban Minneapolis. First time discovering another crossfitter! We exchanged the secret handshake and got back to business.

225
to Jerk, i must CL the weight. at this time my PR remains 225 so today's Jerk was also 225. got 245 to my shoulders but could not control the weight out of the front squat...

43m, bw 175
cfwu x3

3x115
3x135
2x145
2x155
2x175
2x155
1x165
1x175
1x175 (fail)
1x155

Returned early this morning from a most amazing two week vacation in Mexico and Seattle. Did twice a day WODs on the cruise ship in Mexico (it was very interesting attempting to do Fran using a fixed arm lat pulldown machine for pullups and 40# dumbbells on a pitching deck for thrusters). I did run at least a 5k with the Captain from the Oasis in Seattle (he's a marathoner) in Gig's Harbor; great mountain views and terrain changes made for a fantastic run.

Today's WOD:

65x3
75x2
85x2
95x2
100x1
105x1x4 (smacked myself hard enough under the chin to see stars....obvious form issue)

Bwt 112#.

up to 145

Mike Donnelly

Nice outside today so did a running WO. Will make up for the snatches on another day.

10 x 400 with double rest-to-work time

I was a bit tired out and was considering "tabata naps" ha ha

Erin

Age 51/BW 240#
not used to jerking so went easy (3@55/2@65/2@75/2@85/1@95/100/105/110/115), then 2x10@60#

49 yom

Doing CF for almost 3 months now.

Did 2 WODs today. Didn't start out that way. Had to fly Wed, so I missed doing the following:
Three rounds, 50-30- and 20 reps, for time of:
Double-unders
Push-ups
Pull-ups

Today's WOD: Split Jerks:

First time doing split jerks. Didn't intend to do the whole workout. Started out only wanting to try a few split jerks with some lighter weights. Ended up doing the entire WOD.

WU: barx4, 65x2

Work sets - 85x3, 95x2, 105x2, accidentally missed doing 3rd 2 rep set, 115x1, 125x1, 135x1, 145x1, 155x1

20 reps of everything for time
Burpees
Ring dips
Pull-ups
Push-ups
Lunges 20 feet up and back
run 200m
Knees to elbows
Wall balls 20 lbs
Ball slams 20 lbs
Box jumps
DB Swings 50 lbs
Cleans 75 lbs
Sumo high pull 75 lbs
Turkish get up with 25 lb DB
Push presses 75 lbs
Deadlifts 90 lb DBs
Sprawls with 1,2
Sit-ups
back extensions
farmer ’ s walk 110 lb DBs 20 feet up and back
34:00
Did this instead of the WOD. Needed somthing different for a station workout. FUN FUN!

Note to all: Don't forget to set your clocks forward 1 hour tonight for daylight savings time. Semper Fidelis

working on technique and some cleans. Top weight today 130.

M,32,205
CFWUx2,changed warm-up a bit, OVHS,samson stretch,HSPU(10),5 muscle-ups+10 pull-ups
knees to elbows, sit-ups and back extensions and through in some parallette holds.
WOD
95x3
115x3
135x2
140x2
145x2
150x1
155x1
155x1
155x1
155x1
Felt I could have gone heavier, but did not have bumper plates, so did not want to push to much, in case I had to dump. And I work in a private gym so just focused on form and technique. Will have to get a box soon!

65-80-80-80-95-95-95 done. Took forever to get a rack today and engaged in much extra ciricular activity prior to WOD. One of my friends tried CF for the first time today, full warm-up then Helen. Said she felt like she worked harder then running for a full hour :)

--

"Split Jerk":

100 x 3
110 x 2
120 x 2
130 x 2
140 x 1
145 - missed 2x
145 x 1
145 x 1
140 x 1

--

This is my 3rd week with CrossFit!
I am not meeting the lowest standards but working on it.
And today was my second meeting with Pukie.

The warm up kills me!

But I still finish the WOD. Hope I am like you guys someday!

95x3
95x2
95x2
95X2
100x1
Meeting with Pukie.
100x1
105X1
110x1
105x1

-Pukies New Best Friend

3x135,2x155,2x155,2x155,1x135,1x135,1x155,1x155,1x165(pr)

Scott
3x65,2x75,2x75,2x65,1x65,1x65,1x75,1x175,1x95(pr)

CFWUx3 (with ring dips)
Couldn't remember the reps, so did 3-3-2-2-2-1-1-1-1
65-75-85-95-95-95-100-100-100

Also ran 5k before the WOD (23:46)

Worked up to 185x1 (pr) which is now easy. 205 next time.

M 30, 205

3 x 135
2 x 155
2 x 165
2 x 175
1 x 185
1 x 195
1 x 205
1 x 215*
1 x 225*

*Lack of faith + lack of explosion = crappy half-jerk/push-press movement on the last two

CFWUx3 (11 consecutive pull-ups (PR))

5 x 45
3 x 65
3 x 85
2 x 95
2 x 105
2 x 115
1 x 125
1 x 135 x 3
45 x 3

(Ran 5k earlier before)

M 45, 240

3x185
2x185
2x185
2x185
1x185
1x205
Fail-205
1x205
1x205
1x205

I just wanted to let everyone know that I went down to Austin, TX to do the CrossFit Under the Bridge, a free workout put on by the folks at CrossFit Central. Those people know what they're all about. Great workout guys. I almost met pukie, and I've changed my mind about doing the split-jerk tonight. Instead I've post-poned them till tomorrow morning instead of the sdhp fest I would have to do.

Done with CF'ers in San Antonio:

1 mile warm-up run

Timed 400m run = 1:27 (PR)

Timed 800m run = 3:11 (PR)

Tabata Something Else with the following:
Push-ups = 15,12,11,10,9,8,8,8 = 8
Sit-ups = 12,12,12,11,11,11,11,11 = 11
Squats = 17,15,13,12,11,11,11,11 = 11
Burpees = 6,5,4,4,4,4,4,4 = 4

400m warm-down run

BW = 165 lbs

maxed out -> 155 lbs

sousadvocate

95/3
135/2
135/2
135/2
155/1
175/1
175/1
185/1
185/1

All cleans and Jerks

155 x 3
185 x 2
195 x 1
205 x 1
215 x 1
225 x 1
230 (f)
metal weights at fire hall, so a little tentative.

WOW! I am going to have to do 300 sdhp! Thats going to leave a mark. Anyone have a basic idea of how long you think this workout will take? I seem to be in the lower middle range in my times compared to the other on the board. I have to work most of the day tomorrow and was hoping to complete this before going in to work. Also, don't want to lift too soon after breakfast and induce my meeting with Pukie.

42yom/165

3x 95
2x 115
2x 125
2x 135
1x 145
1x 155(pr)
1x 155
1x 160(pr)
1x 165(pr)

3x 135
2x 155
2x 155
2x 165
1x 175
1x 185
1x 185
1x 185
1x 195
The last couple of reps there wasn't much separatation on my splits. Probably should have dropped weight and worked on form a little more. I'll know better next time

95-115-135-155-165-185-205-215-215

Did WODs for the 9th and 10th today (10th). Stayed light, worked on form.

-CFWU 2x10
-WOD 1: Split Jerk (3x85-2x95-2x105-2x115-1x120-1x125-1x130-1x135(f))
-WOD 2: rowing and thrusters - scaled thrusters to 80# BB, time: 23:43. Probably could've pushed the rows harder (1:58, 1:57, 1:52). Wrists are very sore from thrusters.

Surfed for an hour.
First time with split jerks. DOMS from PFT yesterday (and, I think, double unders Wednesday)
Dumbbells + focus on form. Will go heavier with barbell next time. Weights are each db.

3x30, 3x35, 4x35, 3x45, 3x45, 2x45, 2x45, 2x45, 2x45

M, 41 YOA
6', 190

155x3
160x2
165x2
170x2
175x1
180x1
185x1
195x1
205x1(f)
195x1

bw 70kg

went from pvc to 20kg, first time practicing

PushPress, Split Jerk
135*3
155*2
165*2
175*2
185*1
190*1
195*1 !
200*1 !!
185*1
135*3

95 115 125 125 135 145 145 145 125(3 times). First time doing split jerks, so stayed fairly light and worked on form. Next time should be able to do much more. I like this lift.

37/M/197--SYracuse NY
clocked myself in the jaw doing 170... that's going to leave a mark.
115x3/135-2/155-2/160-2/165/170/175-f/175/185-f/185

First time doing this, so I was conservative

3x95
2x95-105-105
1x105-115-120-125-130-135

BW 168 age 38
89#,109#,129#,133#,143#,153#f,153# Barely

135
155
165
175
185
190
195
200
205

3x95, 3x135, 2x145, 2x155, 2x165, 1x175, 1x185(poor form), 1x185(a little better), 5 min. break, 1x185(even a little better). All reps done from ground as a power clean to rack position. Not extremely deep on each rep, but enough to hoist the weight overhead. I'm sure I'll go heavier once I improve on the depth.

First attempt at the split jerk
65x3
95x2
95x2
115x2
135
135
155 miss
I've got a lot of work to do on this exercise.

first time with split jerk
95x3
135x2 x3 sets
160x1 x5 sets

First time with the split jerk, and it had its ups and downs, so to speak, form-wise.

M/38/185

3x115
2x135
2x145
2x155
2x165
1x175
1x185 (failed - could not get under bar)
1x185 (failed - same thing - didn't drive hard enough through the core before trying to get under the bar)
1X155

Finished with 3 sets of 3 at 135 to work on form, which was still dubious.

More better faster

CFWU
3 reps: 66
2 reps each: 86, 86, 86
1 rep each: 101, 101, 101, 121, 121

bw 183

had to clean everything off the floor.

3x 95
2x 115
2x 135
2x 135
1x 145
1x 155
1x 165
1x 175 old pr
1x 180 new pr!

Day late
135x3
155x2
165x2
175x2
185x failed don't have bumper plates and I didn't give it full effort
180x1
180x1
165x1
165x1 hit this one so hard I was surprised at how light it felt at the lock out.

BW 158.5
75-3/85-2/95-2/105-2/115-1/115-1/125-1/130-1

M/48/5'10"/175

Split Jerk 3-2-2-2-1-1-1-1-1 reps

3 X 65

2 X 85

2 X 95

2 X 95

1 X 105

1 X 115

1 X 125

1 X 135

1 X 145 missed

27yo 200lbs

worked on form today

3x95
2x135
2x135
2x135
last 5 were full clean and jerk (split) at 135

10 split jerks alt legs with 40lb db's each arm

M 167lbs 5'11" 38
CFWU X 3

Warm-up sets
OH Pr 45x3, 65x3, 85x3, 95x3, 115x1

Split Jerk
115x3
125x2
135x2
145x2
155x1, #2(Miss)
155x1, #2(Miss)
145x1x5

Court

Lying here with an ice pack. My damn station only has metal weights here and nowhere to drop them, so, I twisted my back something fierce...could feel things popping. Anyways, before my fateful last attempt...
115x3
125x2
135x1
135x1
135x1
140x1
140x1
145x2 (failed)
140...didn't just drop the weight...dummy dummy dummy!!!!!!!

120x3
130x2
140x2
150x2
160x1
170x1
180x1
190x1
190x1
190x1
Did this after a bunch of back squats. First time ever testing my upper limits of this lift. Everything over 170=PR.

146lbs/30yoa

modified CFWU x 2

Split Jerk - 3,2,2,2,1,1,1,1,1

95x3
115x2
125x2
135x2
145x1
155xF
150x1
155xF
150x1

First time with these. Don't know why I couldn't get 155 as 150 wasn't super difficult. I think I needed a wider lunge on the split. My goal was to get my body weight.

male 5'7" 165lbs.....30-50-60-70-70-70-70-70-70

CFWUx3, BW 127

65/75/80/85/90/95/100/100/100

Making up a couple days late...don't know when I'll get a chance at the next WOD, I thought I'd do it today, but it's way too nice out to spend another minute in the gym. I need to get out on my bike instead:)

95x3
105x2
115x2
125x2
135x1
140x1
145x1
150x1
155x1 (PR)

95/105/115/125/135/145/155/165/175

Charity- As rxed 65, 75, 89, 99, 104, 109, 114, 119, 119
Jeff @ work had to go from ground, so clean and jerk. Worked up to 201# (hammy)

Split Jerk (Clean and Jerk because the platform at my gym has no racks)

95 x 5
133 x 3
199 x 1
209 x 1
219 x 1
229 (f)

Kalani Ng
26
5'9"
200
Male

1)135x3
2)185x2
3)185x2
4)185x2
5)205x1
6)205x1
7)205x1
8)225x.5(ended up dropping and became a spectacle)
9)205x.5(same as above)

1 corr 9:27

3 2 2 2 1 1 1 1 1
111 131 141 146 155 160 165 175 185

75, 85, 95, 105, 115, 125, 135, 145 (F), 135, 135

26 years old
Male
5'10"
195lbs

175 x 3
185 x 3
195 x 2
195 x 2
195 x 2
195 x 1
195 x 1
205 x.5 Made a loud bang when I droped it.
205 x.5 Starting to look like I was wanting some attention

Couldn't remember the exact reps for the wod and so ended up guessing at the gym. Guess I should write this stuff down.

BW=150

Cleaned from the floor:
135x3
155x2
165x2
175x2
Moved to the rack:
185
195
205 Fail
195
200 (PR)

-D.

95 X 5
105 X 5
105 X 5
Reluctant to do more because I have to clean it to get it up there and that's about all I want to press with my right hand so far.

Late again.

never done these for a max or 5x5

135x3
145x2
155x2
165x2
175x2
185x1
195x1
205x1
210x1 (pr)

Definitely had more power- but no collars, iron plates, and concrete floor make me skittish.

BW 59kg

20, 25, 27.5, 30, 35, 40, 42.5, 50, 50kg

135
145
155
160
165
175
175
180(fail)
165

No rack, so had to clean before each set.

41yom 152

3x95
2x115
2x135
2x135 (lost form mostly arms)
5x95
5x95
5x95
5x95 (last 4 sets to work on form)

3x135
2x155
2x155
1x175
1x185
1x195
1x200
1x205

24/bw 206

95x3/115x2/115x2/115x2/135/135/155/185/185f

first time doing these

135 x 3
155 x 2
175 x 2
185 x 2
195 x 1 x 4 sets

Can go heavier. Not to comfortable with the area I was lifting in.

115*3
125*2
135*2
95*2
95
95
95
95
95
as the weight went up I felt myself pressing the weight to lock out and felt a little lighter weight with technique work was a better idea.

First time doing split jerk. Don't have a stand so I had to "clean" to start.

95x3
115x2
125x2
145x2 (poor form)
135x1
135x1
145x1
155 (couldnt "clean" it)
145x1
145x1

3 X CFWU 15 reps

Worked on form. Broomstick, 95#, 115#, and 135#. Practice with broomstick, practice with 95#, repeat. At the end, put on more wieght for 3 good reps each.

45
95
115
135
155
165
175
185
135
M/38/197

Took it easy today feeling a little tired from the last 2 days. First time to do this movement in years, so concentrated on form heavily.

CFWUx3
95, 115, 115, 115, 135, 145, 145, 155, 155

M/36/197

47/165
Screwed up quantities:
3x115
3x135
2x145
2x155
2x165
1x175
1x180(pr)
1x180(f)
3x135

135x3
155x2x2
175x2
185
195
205
215f
215f

all lifts began with a clean

33/180
95, 115, 125, 135, 155, 165, 165, 175, 175
don't think I did this one correctly.

135 x 3
145 x 2
155 x 2
165 x 2
175
185
195 F (wrists starting hurting; lost rack position from here on)
195 (shot up)
205 F
205 F
185
135 x 3

3x40
2x45
2x50
2x55
1x60
1x65
1x70
1x75
1x80
(all kgs)

33 / 230#

135 x 3
155 x 2
175 x 2
180 x 2
190 x 1
200 x 1

It always gets me... two days ago did a push press and split jerk workout for some variety, and what pops up?

CFWU x 2
45 SJ x 5
95 SJ x 3
--------
135 x 3
155 x 2 (x3)
165 F didn't get under the bar
160 x 1
165 x 1
160 x 1
155 x F
135 x 1 DONE

cfwux3
3x115#
2x125#
2x135#
2x125#
1x135#f
1x135
1x125
1x125
1x125

weak effort,no focus.maybe started too heavy

45 x 3
65 x 2
75 x 2
85 x 2
95 x 1
105 x 1
115 x 1
125 x 1
135 x 1

probably could have done more, but this was first time to do this, and don't have bumper plates

135 X 3
135 X 3
145 X 2
145 X 2
155 X 1
165 X 1
175 X 1
175 X 1

I know, I know. I screwed up the sets on this one.

New to Crossfit and never done Split Jerk:

Warm up: 500M C2 Row at easy pace

95 X 3
115 X 2
135 X 2
135 X 2
135 X 1
135 X 1
135 X 1
135 X 1
135 X 1

Still had Gas in me so pounded on the Heavy Bag for 20 minutes. Next time I may go a bit heavier. Was able to lift till the end with no loss of form.

m/ 29 yoa/ 6'2"/ 255 lbs

1. Warm-Up
-10:00 Eliptical alternating between forward and backward strides each minute
-Oly Squats
45x 10
95x 8
135x 6
185x 5
225x 4

2. WOD #1- Oly Squats
265x 7 setsx 3 reps.

My legs were very sore from the sprints yesterday, so I decided to do these dynamic effort style. Most were jumping the last few reps were just up on my toes. Since I have a shootfighting tournamnet coming up in two weeks, I decided to use the top weight for my division as the training weight today.

3. WOD #2- Split Jerks
175x 3
185x 3
195x 2
205x 2
215x 2
225x 1
235x 1
245x 1
255x 1
265x 1

I'm so far behind I decided to knock out two WOD's today. It's been a while since I've done any kind of jerk, probably had another 30 to 40 lbs in me but oh well. Now I know for next time.

4. Static Stretch
10:00

This was my second WOD. I'm working on a 3-day back schedule from the current WOD. I actually wasn't able to make it to the gym Tuesday so I did it yesterday (Wednesday).

27yoM,145 LBs
Split Jerks:
3x95
2x100
2x105
2x105
1x110
1x115 F
1x110
1x110 F
1x110

I can't wait to gain a deal more strength... My numbers look so weak!

45x3
55x2
60x2
65x2
70x1
ran into difficulty racking it and tweaked my back so i stopped before it got dangerous

paul and andy sub 5x5:

65,75,75,85,95

completed weight training including split jerks
3x5 w/ 165 lbs

135 X 3
145 X 3
155 X 2
155 X 2
165 X 2
165 X 2
175 X 1
175 X 1
175 X 1
155 X 1 by 2

3: 85
2: 95,105,115
1: 125,135,145,155,160(fail)

135x3
145x3
155x2
165x2
175x2
185x1
195x1
205x1
215x1
225x1

I got up to 275

but realized i wasn't going low enough on the jerk... it was almost at push press depth...

plan to do a redo sometime soon

Tim: 155x5 (warmup), then

205x3
215x2
215x2
225x1 (f, cleaned off the floor)
225x1 (f, cleaned off the floor)
225x1 clean & jerked (had cleaned the damn thing, so why not?)

Been a long time since my serratus was healthy enough to jerk.

44, 5'11", 204lbs
95x3
95x3
95x3
115x2
115x2
135x1
145x1
155x1
165x1(pp?)
135x1
-165 was more of a split push press; a bit uncomfortable dropping under weight as load increases, same as cleans, power cleans, jerk, etc
-first time to try this lift and did it 5 mins after 'helen'; didn't feel comfortable/familiar nailing split or returning to neutral, but wasn't too bad for first time

Did Helen then did this one but did push presses by mistake.
95x3
105x3
135x3
145x2
155x2
165x1 pr
165x1
170x1 pr
175x1 fall

3x115/2x120/2x125/2x130/1x135x5
-Good form / next time use 135 for all 9 sets

33m / 195
85x3
95x2
105x2
115x2
125x1
135x1
145x1
115x1
115x1

m/ 30/ 6-2/ 245

CFWUx 2x 10

135x 3
155x 3
175x 2
195x 2
215x 1
225x 1
235x 1
245x 1
255x 1