Wednesday

190220

Workout of the Day

95

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Soft Drink Consumption During and Following Exercise in the Heat Elevates Biomarkers of Acute Kidney Injury

3

This small clinical trial, published by Christopher L. Chapman et al. of the University of Buffalo, considers the impact of soft drink consumption (Mountain Dew) on kidney function during and after activity, specifically simulating the impact of soft drink consumption on physical labor in heat. The study found that “consuming a soft drink during and following exercise in the heat reduces renal function and increases markers of AKI compared to when consuming water.”

Read MoreSoft Drink Consumption During and Following Exercise in the Heat Elevates Biomarkers of Acute Kidney Injury

The Medicine-Ball Clean

3

"The medicine ball is somewhat less intimidating than a bar, weighs less and seems to be more suggestive of the practical functionality of the clean than is the clean with the bar. The medicine-ball clean efficiently demonstrates to the developing athlete the critical sequence of the hip accelerating the object to maximum extension, the hip retreating toward the squat, and, finally, the hip squatting the object to full extension."  —Greg Glassman

Watch The Medicine-Ball Clean

Comments on 190220

101 Comments

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Doug Brubacher
April 17th, 2023 at 2:11 am
Commented on: 190220

CFWUx2 10*45cj

95-117 135-146-151.5 162.5 173.5 179 184.5(cl no-j)

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Shawn Hakimi
January 17th, 2020 at 4:51 pm
Commented on: 190220

Worked on my split jerk, pretty good form and no garbage reps.


115-120-135-140-145-155-160-165-170 Rx'd

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Matthieu Dubreucq
November 26th, 2019 at 8:05 pm
Commented on: Khan Academy

Thanks. Everyone knows that using weights in training makes you bulky... Thanks for giving us the words to answer that.

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William Ma
July 1st, 2019 at 3:53 pm
Commented on: 190220

95-115-120-125-130-135-145-150-155

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Francisco Alférez
April 8th, 2019 at 9:50 am
Commented on: 190220

32-32-42-42-42-52-52-52-52-kg.

71-71-93-93-93-115-115-115-115-lb.

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Kury Akin
March 21st, 2019 at 3:16 pm
Commented on: 190220

60.60-65.65.65(Fld last pp) - 67,5. 67,5. 70.70 (all kg). First squat cleans in a long time. Knee held up for squats but subbed push press.

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John Doody
March 20th, 2019 at 5:16 pm
Commented on: 190220

135-145-155-165-170-175-185-190-190

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Manchild Manchild
March 14th, 2019 at 4:46 pm
Commented on: 190220

E2.5MOM, and used dumbbells


80x2

100x3

130x4


(tough!)

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Hank McKibban
March 14th, 2019 at 2:17 am
Commented on: 190220

135-155-165-175-185-195-205-210(f)-210(f)

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Jeff Chalfant
March 14th, 2019 at 2:02 am
Commented on: 190220

145-155-170-175-185-205-210-210-210 back hurting weirdly from yesterday’s WOD. Not sure which exercise did it but it hurts the low back to flex the spine like in the hip/back extensions. Did them slow and controlled and I’ve never had trouble with them or the other exercises before. I guess I’m just getting old and should have warmed up for slow body weight movements. Anyway I didn’t push the weight today. Went for technique work.

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Jeff Chalfant
March 14th, 2019 at 2:08 am

All squat cleans.

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Morgan Greene
March 4th, 2019 at 2:17 pm
Commented on: 190220

65-70-75-80-85-88-90-93-95 (missed the jerk on the last rep)

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Robert DiTursi
March 3rd, 2019 at 5:50 pm
Commented on: The Medicine-Ball Clean

This "New Generation" Video with the arrows and slow-mo is outstanding!!! Nice work guys!!!

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Clark Ken
February 13th, 2024 at 10:38 am

The cockatoo is able to adjust and to use for his betterment the environment in which it is located,  It is terribly intelligent and adaptable, capable of judgment and reasoning. It knows how to make the most of its environment, even use tools, baby cockatoo for sale, cockatoo for sale.

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Matt Crouse
March 3rd, 2019 at 4:58 pm
Commented on: 190220

Failed a bunch on 185, cleaned but was feeling burnt out and could not jerk, next time!

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Sam Pat
March 2nd, 2019 at 11:51 pm
Commented on: 190220

5 rep - 30 lbs

3 rep - 40 lbs

1 rep - 40 lbs

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Giulio Barbini
February 27th, 2019 at 6:33 pm
Commented on: 190220

5 reps

60

65

3 reps

70

70

75

1 rep

75

80

80

85

All in kg

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Il Xlll
February 24th, 2019 at 4:06 am
Commented on: 190220

60kg - 70kg - 80kg - 80kg - 80kg - 90kg - 100kg - 100kg - 110kg(failed)

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Knox Williams
February 23rd, 2019 at 5:45 am
Commented on: 190220

135, 135, 140, 145, 150, 155, 165, 175, 185 (fail - didn’t complete the jerk), 175

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Jesse Delander
February 23rd, 2019 at 1:57 am
Commented on: 190220

155-185-205-205-205-225-235-245-255

*power clean/jerk

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Nathan Bynum
February 22nd, 2019 at 9:00 pm
Commented on: 190220

(95x5, 105x5)

(115x3, 125x3, 135x3)

(165x1, 185x1, 195x1PR)

M / 39 / 6' / 194

Completed on 2/22/19

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Brian Rosenbaum
February 22nd, 2019 at 7:11 pm
Commented on: 190220

M/56/6'2"/178

5x 115, 135

3x 155,155,

1x 165,165, Ran out of time

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Clint Michael
February 22nd, 2019 at 1:35 pm
Commented on: 190220

135, 155, 165, 175, 185, 195, 205, 215, 225-fail

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Tyler Wood
February 22nd, 2019 at 9:01 am
Commented on: 190220

95-95-105-105-105-115-125-135-145

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Jeffrey Howard
February 22nd, 2019 at 3:45 am
Commented on: 190220

135-135-145-145-155-165-175-175-175, worked on push jerk

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Byron Hills
February 22nd, 2019 at 3:23 am
Commented on: 190220

75-75-95-95-95-115-115-135-135

Working on form and technique

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Jesse Montagnino
February 22nd, 2019 at 12:43 am
Commented on: 190220

135-135-

145-145-155-

155-155-160-165


D

35-35

45-45-45

50-55-55-60(f)

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Steve Adams
February 22nd, 2019 at 12:22 am
Commented on: 190220

95, 115

135, 140, 155

165, 170, 185, 195 fail, 190 nailed it!

36M/185/6'3"

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Brian Anderson
February 21st, 2019 at 11:43 pm
Commented on: 190220

135-150 (3-1-1)

160-160-160-160

185-185-195-200

No misses but the sets of 5 & 3 TNG beat me down. Def exposes a weakness.


M-42-69-170#

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Coastie Nick
February 21st, 2019 at 8:08 pm
Commented on: 190220

115-135-145-155-165-175-185-195-205(F)

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Tyler Howard
February 21st, 2019 at 7:17 pm
Commented on: 190220

M/25/5'9"/160#


5-135

5-155

3-175

3-165

3-165

1-175

1-185

1-195F x2

1-175

1-185

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Yura Gorbach
February 21st, 2019 at 6:03 pm
Commented on: 190220

30-40-50-60-65-70-75-80-85kg

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John Bishop
February 21st, 2019 at 4:11 pm
Commented on: 190220

why do I only see yesterday's WOD on the main site?

I get the current wod in the email, but I can't comment on the daily.

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Jack Eaton
February 21st, 2019 at 1:29 pm
Commented on: 190220

60kg

60kg

60kg

70kg

80kg

90kg

100kg (fail)

90kg

Then went on to do strict fran from previous workout... not a good idea. Unbroken pull-ups but only managed 11thrusters then broke into sets of 5

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Alex Pham
February 21st, 2019 at 11:48 am
Commented on: 190220

115,125

135,135,155

165,165,170,170 lbs

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jeff pugel
February 21st, 2019 at 10:46 am
Commented on: 190220

44/M/230 lbs.

started at 65 lbs and ended at 135 lbs.

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Romain Grelier
February 21st, 2019 at 10:13 am
Commented on: 190220

110-130-154-160

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Federico Rossi Mori
February 21st, 2019 at 8:07 am
Commented on: 190220

m24/170cm/56kg

50/55/60/62.5/65/67.5/72.5 and failed both at 75 due to a very weak split jerk

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Max Black
February 21st, 2019 at 7:53 am
Commented on: 190220

135,155

185,205,225

245,265F,265F,265F

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Rebecca Cunningham Rose
February 21st, 2019 at 5:41 am
Commented on: 190220

35-35

40-42.5-42.5

45-47.5-50-52.5

Kgs

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Dezert Sky Kiddoo
February 21st, 2019 at 5:24 am
Commented on: 190220

115-125/-135-145-155/-175-185-190(fx1)-190

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Jake Kiddoo
February 21st, 2019 at 3:48 am
Commented on: 190220

Same weight as Phill

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Phill Kiddoo
February 21st, 2019 at 3:47 am
Commented on: 190220

135-155/165-175-185/195-205-215-225#

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Krista Cooper
February 21st, 2019 at 3:46 am
Commented on: 190220

95-105/115-125-135/145-155-165F

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Js Smith
February 21st, 2019 at 2:29 am
Commented on: 190220

35#/45/55/65/70/75f/75/80/85f


Tied power clean and jerk PR. Slept funny and have a pinched nerve along my neck . That 85 was a half hearted attempt.

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Albert Kombe
February 21st, 2019 at 1:54 am
Commented on: 190220

95-115-135-145-155-175-185-195-205lbs(missed)

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Michael Bishop
February 21st, 2019 at 12:52 am
Commented on: 190220

115,125

135,145,155

165,175,185,200


Surprised at how easy 185 went up so I went for 200 a bit of a push at the top but it was a good lift

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Jacob Cram
February 21st, 2019 at 12:36 am
Commented on: 190220

135.135.155.155.155.175.185.185.200

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Stacey Carpenter
February 21st, 2019 at 12:33 am
Commented on: 190220

85*5 95*5 105*3-3-3 115*1 125*1

135*1-1 current Max

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Kiron Simmons
February 21st, 2019 at 12:07 am
Commented on: 190220

5-185

5-185

1-205,2-195

3-185

3-185

3-175

1-185

1-175

1-185

My PR is 215 so working so so close to it really challenged me.

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Lisa Stanley
February 21st, 2019 at 12:02 am
Commented on: 190220

Had iron weights tonight.

Went for squat cleans

65x5, 65x5

95x3, 95x3, 95x3, 95x3

Then more power clean

115x1, 115x1, 115x1, 115x1

All controlled descents

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Shane Azizi
February 20th, 2019 at 11:28 pm
Commented on: 190220

95, 115, 135, 155, 165, 185, 205, 215, 225(f) Rx (Squat cleans and push jerks)

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Patrick Doyle
February 20th, 2019 at 11:27 pm
Commented on: 190220

Went for deep squats on the C&J...

5 x 100#, 5 x 110#, 3 x 115#, 3 x 120#, 3 x 125# & 1 x 150#

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Michael Arko
February 20th, 2019 at 11:14 pm
Commented on: 190220

Keeping the weight on the lite side:


5s: 90, 95

3s: 100, 105, 110

1s: 115, 120, 125, 130


All but the 125 were very good squat cleans; 125 was power.

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Jacob Herrmann
February 20th, 2019 at 10:16 pm
Commented on: 190220

#95, 115, 135, 155, 175, 185, 195(power cleaned but couldn’t get it overhead ), 195(squat cleaned but couldn’t get it overhead), 185 squat clean.

First time doing anything CF related in a while! Time to keep hammering !

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Viktor Wachtler
February 20th, 2019 at 9:02 pm
Commented on: 190220

All in kg

40x5

50x5

55x3

60x3

65x3

70x1

75f (squat clean)

75f (power clean)

60x1 (3 jerks)

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Nathan Grandon
February 20th, 2019 at 8:43 pm
Commented on: 190220

135#x5 twice

155#x3

165#x3

185#x3

205#

215#

225#

235#

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Dimitri CH
February 20th, 2019 at 8:19 pm
Commented on: 190220

5: 40kg, 50kg

3: 52.5 kg, 55kg, 57.5 kg

1: 60kg, 65kg, 67.5kg, 70kg.

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Joseph Fox
February 20th, 2019 at 8:00 pm
Commented on: 190220

New lift for me. Bailed when I felt form (which was questionable to begin with) starting to go.

Warmup 65x7, 85x5 Then 95x5, 135x5, 145x3, 145x2

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David Peterson
February 20th, 2019 at 7:46 pm
Commented on: 190220

75 95 115 135 155 165 175 0 185 (pounds)

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Nathan Michael King
February 20th, 2019 at 7:42 pm
Commented on: 190220

185 x 5 TNG

210 x 5 TNG

215 x 3

220 x 3

225 x 3

235 x 1

245 x 1

255 x 1

265F

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Evan Walton
February 20th, 2019 at 6:47 pm
Commented on: 190220

95

115

135

155

165

175

185

195

205 cleaned failed press

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Mark Yates
February 20th, 2019 at 6:40 pm
Commented on: 190220

Squat clean and split jerk (in pounds):

5x135, 5x135, 3x155, 3x155, 3x155, 155, 155, 155, 155.


Form isn't great to begin with and was challenged even more with the fatigue, but I felt it was good enough to finish reps.

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Nicole Deaver
February 20th, 2019 at 6:21 pm
Commented on: 190220

Clean & Jerks

5@ 65/75

3@ 85/90/95

1@ 100/100/105/105/110(PR)


Finally was able to get 110#. I didn’t expect to so that made it even better! Tried for a 2nd one but it wasn’t happening.

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James Kinton
February 20th, 2019 at 6:10 pm
Commented on: 190220

95-105

115-125-135

145-145-145-145

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Thomas Eichholzer
February 20th, 2019 at 5:58 pm
Commented on: 190220

Relativly new to weightlifting, so was tuning for proper technic;


10xcleanjerk

10xclean splitjerk left leg to front

10xclean splitjerk right leg in front

Couple of ultra slow clean/frontsquat/shoulder press


30kg/60lb

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Cy Azizi
February 20th, 2019 at 5:10 pm
Commented on: 190220

115,115,135,135,135,155,165,170,175(FJ)

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Jon Dickens
February 20th, 2019 at 5:00 pm
Commented on: 190220

5@40

3@50

1@60


Not very strong im afraid, plus sore from Fran still!!!

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Rajat Samanta
February 20th, 2019 at 4:45 pm
Commented on: 190220

50í—5' 60x3' 70x1 all in kg!

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Ian Heeks
February 20th, 2019 at 4:31 pm
Commented on: 190220

60kg x5

70kg x5

80kg x3

90kg x3

85kg x3

80kg x1 4 times

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Stacey Thompkins
February 20th, 2019 at 4:30 pm
Commented on: 190220

M//44/6'2"/185$


Used this rep scheme but did landmine clean and split jerks did left arm first then right arm no rest in between arms weight was what was on the bar

35#/45#

55#/65#/75#

85#/95#/105#/115#(missed left arm got right arm I'm right arm dominant)

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Brenton Whicher
February 20th, 2019 at 4:21 pm
Commented on: 190220

100, 100, 125, 125, 125, 155, 155, 165, 175 (got it on the third try) all in lbs.


last rep was frustrating, had to recock twice after failed attempts but its a new pr either way.

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Stan Akins
February 20th, 2019 at 4:11 pm
Commented on: 190220

For what it’s worth today marks the 10yr remembrance of USAF SSgt Timothy Davis....better known to us as “DT”

I realize everyone is sooo busy buzzing about the opens....so maybe do a round in your warmup!!!

12 DL

9. Hang Power cleans

6. Push Jerks

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Lynne Pitts
February 21st, 2019 at 6:19 pm

It's worth a lot - thanks, Stan, for posting the remembrance for DT!

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Dmytro Karandashov
February 20th, 2019 at 3:59 pm
Commented on: 190220

40Ñ…5-50Ñ…5-60Ñ…3-70Ñ…3-80Ñ…2-85Ñ…1-90Ñ…1-92.5Ñ…1 all in kg

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Hendrik Bünzen
February 20th, 2019 at 3:47 pm
Commented on: 190220

60-70-80-85-85-90-90-91-92 all in kg

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David Mitchell
February 20th, 2019 at 3:24 pm
Commented on: 190220

Full clean and split jerk

Sets of 5 and 3 were tap and go

115,135,145,155,165,175,185,195,205 (clean no jerk... ran out of time to re-attempt)

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Jim Rix
February 20th, 2019 at 3:17 pm
Commented on: 190220

Squat clean and jerks

95-105

115-115-120#

Then, 5-5-5 squat cleans 125-125-130(3)

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sebastien cote
February 20th, 2019 at 2:45 pm
Commented on: 190220

5x 115-120. 3x125-135-140. 1x150-155-155

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roman medina jr
February 20th, 2019 at 1:47 pm
Commented on: 190220

5 reps - 40 kg

3 reps - 50 kg

1 - 60 kg

1 - 69 kg

1 - 69 kg

1 - 69 kg

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Casen Velasquez
February 20th, 2019 at 1:47 pm
Commented on: 190220

M/27/5'5"/145


95/115/135/140/145/155/155/155/155

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Ryan Doherty
February 20th, 2019 at 1:35 pm
Commented on: 190220

115 - 135lbs

135 - 145 - 155lbs

165 - 175 - 185 - 200lbs

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Kevin Schur
February 20th, 2019 at 12:58 pm
Commented on: 190220

135-145

155-165-165

170-175-175F-175F


Power Cleaned every rep, my brain doesn’t want to sink down for full cleans at heavier weight.


Anyone have tips for getting over this? (Did the same thing when I did CrossFit more regularly)

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Thomas Brady Jr.
February 20th, 2019 at 2:14 pm

Tall cleans or cleans from the high hang, with enough weight that you can muscle clean or reverse curl the barbell.


https://youtu.be/O17TczI67eU

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Thomas Brady Jr.
February 20th, 2019 at 2:16 pm

Apologies, that should have read "CAN'T muscle clean", haha.

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Js Smith
February 20th, 2019 at 4:32 pm

Kevin, pick apart the lift to work your trouble part then do drills on it. Try just getting down and back up out of the hole. Maybe do a half dozen reps after warming up, with super strict form and a little pause at the bottom. Take it from the rack at around 145-155 lbs (or less if form is getting funky) a couple days per week. It should build up whatever is holding you back.

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Kevin Schur
February 21st, 2019 at 2:46 am

Thanks!!

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Dyon Torrell
February 20th, 2019 at 12:40 pm
Commented on: 190220

60kg-60kg-80kg-90kg-100kg-110kg-115kg-120kg-125kg.

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Sebastien Fitzpatrick
February 20th, 2019 at 11:58 am
Commented on: 190220

225 - 235lbs

235 - 235 - 235lbs

235 - 245 - 265 - 275lbs

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Benjamin Wilton
February 20th, 2019 at 11:55 am
Commented on: 190220

70kg

80

90

100

105

110

115

120

125

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Claire Fiddian-Green
February 20th, 2019 at 11:34 am
Commented on: 190220

5=95 lbs.. 100

3=105, 110, 105

1=115, 115, 115 (F), 105, 105

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Tj Cantu
February 20th, 2019 at 10:39 am
Commented on: 190220

Worked up to 90% 1RM

125-125-140-140-140-150-150-150-150

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yuya shimazu
February 20th, 2019 at 6:47 am
Commented on: 190220

100kg*5rep

100kg*5rep

105kg*3rep

105kg*3rep

105kg*3rep

110kg*1rep

112kg*1rep

113kg*miss

110kg*1rep

110kg*1rep


bodyweight:76.0kg

men

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Jim Rix
February 20th, 2019 at 3:17 pm

Phenomenal!

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Kevin Marshall
February 20th, 2019 at 4:03 am
Commented on: 190220

155, 170, 185, 200, 205, 225, 235, F240

Bw 175ish just couldn’t get under that last one

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Clarke Read
February 20th, 2019 at 3:35 am
Commented on: Soft Drink Consumption During and Following Exercise in the Heat Elevates Biomarkers of Acute Kidney Injury

Two points that are obvious to many of you but deserve emphasis:

1. While this trial looked specifically at subjects drinking Mountain Dew during moderate exertion in heat, many of the drinks most heavily marketed as rehydration formulas contain similar amounts of sugar;

2. The level of activity in this trial was moderate in intensity, but high in duration (with three out of four hours active). This is directly applicable to a variety of active professions, but this study doesn't directly tell us about the impact on shorter-duration, more intensive exercise. Just as importantly, we don't know if these signs of acute kidney injury cause chronic kidney damage over time.


Other papers have suggested a link between fructose or sugary beverage consumption and kidney damage:

https://www.sciencedirect.com/science/article/pii/S0272638615011567

https://www.physiology.org/doi/full/10.1152/ajprenal.00181.2007


But as far as I know, this remains an interesting, but preliminary, branch of research on the impact of sweetened beverages on health.

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Shakha Gillin
February 20th, 2019 at 6:40 am

Clarke, brilliant links.


Kidney damage has killed over 20,000 young sugar cane workers in Nicaragua and El Salvador.


Dr Johnson’s theory on Sugar Cane Kidney Disease involves metabolic pathways activated by dehydration, and lethal kidney damage caused by fructose from rehydration with sodas and fruit juices.


Sugar Cane Kidney Disease is the real life version of Chapman’s study. Workers are working hard, for long hours, dehydrated, and rehydrating with soda. This study by Chapman et al supports Johnson’s theory re fructose with quantifiable laboratory data.


Interesting, but sad.

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Matthieu Dubreucq
November 26th, 2019 at 8:00 pm

Thanks for the links!

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Eric O'Connor
February 20th, 2019 at 2:59 am
Commented on: 190220

This rep-scheme allows for plenty of time to practice and refine mechanics, at sub-maximal loads, before attempting near-maximum loads. I will have almost everyone attempt this workout as prescribed, as long as sound mechanics are maintained. Most of my experienced athletes will be coached to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. For less experienced athletes, I will manage the loads so there is always a few reps left in the tank. Modifying the rep-scheme will only take place if a special situation presents itself, such as injury or severely deconditioned/new athletes. I will reduce load on the remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts.

Though I’ll coach a full squat clean today, it is important to understand that this movement is, essentially, about getting a load into a supported position and then getting it overhead. If technique is not sound, an athlete can perform the following sequence of movements to achieve this goal: 1. A power clean, followed by 2. a front squat (optional), and then 3. finishing by performing any overhead movement the athlete can perform soundly (shoulder press, push-press, push-jerk, or split-jerk).

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Chris Sinagoga
February 20th, 2019 at 2:16 am
Commented on: 190220

Champions Club Scaling Notes


Won a close one tonight. Closer than it needed to be, but still a W.


STIMULUS:

Two notes about doing clean and jerks for multiple reps. First off, one of the best things I ever learned as a coach is how to look past the “code” of the movement and see the general movement pattern all the specific weight room things lump in to. For example, cleans are just an expression of jumping and landing. Are box jumps okay to do for more than 1 rep at a time? Are jumping jacks okay for 30 reps? Then why not Olympic lifts? A well-rounded athlete should be as successful as doing a 1 rep max clean and jerk as they are doing “Randy.”

Secondly, whenever multiple reps come up on a max effort day, don’t feel locked into doing an unbroken set (especially if it’s something that involves hanging on to a bar.) Depends what you want to get out of it, but nothing wrong with, on those sets of 5, to set down after 4, take three breaths, then knock out the last one.


GROUP:

Disregard the rep scheme, as with all max effort days. We’re a bit out of order at the Champions Club, and for yesterday’s max effort deadlift at the 6:30 session we finished with a set of 60. I let the reigns off and let them find a 1 rep, looked pretty good but a little sloppy, then we brought it back down to emphasize what needed to be emphasized. When working on technique, I really think in the case of these clean and jerks the sets should not be of less than like 10-15 reps until maybe the very end if they’re getting about 75% of them looking good. The veterans will do their thing.

If you’re really not ready for the group to do max effort clean and jerk, pick the clean or split jerk and to a triplet with the essentials of the other half of the movement in it. For example, AMRAP in 15 minutes of 10 cleans, 20 lunges, 30-sec. handstand hold.


WARMUP:

Squat — clean prep

Lunge — split jerk prep

Box jump — squat except leaving the ground (like a clean)

Hollow hold — overhead prep

Handstand — more overhead prep


KEY MATCHUP: your unlawfully wedded marriage to the rep schemes that come up here vs. the right thing to do


SCALING THIS WELL WILL CAUSE ME TO: have sweet Mrs. Pip swear at me for the first time in her 9-year CrossFit career but be appreciative afterwards


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5 as an athlete (5 reps heavy is tough) and 9 as a coach — teaching skill is always tougher for me than teaching strength.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5.

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Steven Thunander
February 20th, 2019 at 1:56 am
Commented on: 190220

Globo Scale... If you have bumpers and a place to drop this, do it as Rxed. If not, work up to heavy singles that you can control on the way down. Otherwise it is OK to split the movements (Do cleans/power cleans/hang clean variation 5-5-3-3-3-1-1-1, then do push jerks or push presses same set schema in a rack with the spotter pins high up).


Also, if you are working out in a Globo or garage, now is the time to reach out to your local box about the Open. Some of the Open workouts will sadly not be doable in most globo gyms, and will be difficult to do in a garage gym. Plus it is a great way to connect (or reconnect) with the local CrossFit community. Yes, you can film your workouts for submission, but it is easier for most of us to just go to the local affiliate and do the workouts there.

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