CrossFit | 190424
Wednesday

190424

Workout of the Day

61

Clean and jerk 1-1-1-1-1 reps

Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents

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Plank Hold

Plank Hold
Watch

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Read the articleTo Fight Fatty Liver, Avoid Sugary Foods and Drinks

Comments on 190424

65 Comments

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William Ma
February 21st, 2020 at 9:33 pm
Commented on: 190424

115-125-135-145-150

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Matthieu Dubreucq
January 2nd, 2020 at 1:51 pm
Commented on: To Fight Fatty Liver, Avoid Sugary Foods and Drinks

This information needs to be pushed to as many kids as possible and more importantly their parents. Let's remember that no parents wants anything bad for their kids... some just don't have the information and knowledge to make the right choice.

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Manchild Manchild
June 22nd, 2019 at 2:04 am
Commented on: 190424

E4MOM, and did SLIPS afterward


5x130

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Kury Akin
June 2nd, 2019 at 3:18 pm
Commented on: 190424

Squat+push press 5x5 - 45. 55. 60. 62.5. 62.5 (all kg). Neither my wrist nor knee would be good under really heavy weight and I need the practice.

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Jeff Chalfant
May 16th, 2019 at 3:45 am
Commented on: 190424

Worked up to 225 and did 5 singles of power clean and jerk. (Squat cleans last time)

Some were better than others but the jerk felt way better than it has recently.


L sits on floor: :15 emomx5

Stretching 5 m: mostly pancake stuff for: Handstand descents: at least 10 good attempts, some more solid than ever

Planks: rear plank :30-:35 rest :25

Then tabata side plank alternating sides

Then 3 sets of :20 front/:20 back scale both on right leg then both on left leg.

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Hank McKibban
May 4th, 2019 at 6:20 pm
Commented on: 190424

185-195-205-215-215(F)

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John Campion
May 3rd, 2019 at 2:16 pm
Commented on: 190424

65kg

70kg

75kg

80kg

85kg (F)

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Albert Kombe
May 1st, 2019 at 6:00 pm
Commented on: 190424

135-155-175-185-195lbs Rx + Practice

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Clint Michael
May 1st, 2019 at 12:07 pm
Commented on: 190424

185, 205, 215, 220(PR), 225(fail)

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Trish Harrison
April 29th, 2019 at 9:09 pm
Commented on: Butter Chicken

Nice piano music! Artist?

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Lucas Allan
April 29th, 2019 at 6:21 pm
Commented on: 190424

M/6’3”/200

Can’t drop/or miss at home during nap time.

5 emom@225 (push jerk)

Rx work after

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Shannon Said
April 29th, 2019 at 11:25 am
Commented on: 190424

55kg for clean and jerks

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Cy Azizi
April 28th, 2019 at 4:56 pm
Commented on: 190424

155,165,170,175(PR),180(FJ)

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Jeffrey Howard
April 27th, 2019 at 5:14 pm
Commented on: 190424

145-155-175-185x-185x, worked on push jerk.

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Brian Rosenbaum
April 25th, 2019 at 11:04 pm
Commented on: 190424

M/57/6'2"/176


Ring dips yesterday fried me, so didn't push this at all today. Still relatively pleased.


135, 155, 155, 155, 165#


no time for mobility portion...

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Tripp Starling
April 25th, 2019 at 10:07 pm
Commented on: 190424

165-165-170-175-185# pr!

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Scott Jacobson
April 25th, 2019 at 9:19 pm
Commented on: 190424

135, 155, 170, 185, 200 (PR)

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Scott Jacobson
April 25th, 2019 at 9:20 pm

All in lb

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Morgan Greene
April 25th, 2019 at 5:21 pm
Commented on: 190424

70, 75, 80, 85, 90(f)

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Gary P
April 25th, 2019 at 11:45 am
Commented on: 190424

225x1x5

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Jake Kiddoo
April 25th, 2019 at 4:48 am
Commented on: 190424

205-215-215-225f-225!

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Natalie Dennis
April 25th, 2019 at 4:38 am
Commented on: 190424

60-60-65-75-80 (PR)

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Jake Kiddoo
April 25th, 2019 at 4:49 am

Awesome!

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Dezert Sky Kiddoo
April 25th, 2019 at 4:36 am
Commented on: 190424

155-165-175-185-195 (5lb PR!) -(attempted 200 x3)

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Jake Kiddoo
April 25th, 2019 at 4:48 am

Yes!

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Tripp Starling
April 25th, 2019 at 10:07 pm

Awesome

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Js Smith
April 25th, 2019 at 3:08 am
Commented on: 190424

35#/45/55/65/70/75/80(f)-3 times failed at clean

5 min practice each (Scaled for strength & hurt wrist):

L-sit transition, feet on ground

Plank holds, off elbows

Slow tempo pike push-ups

Scales

Stretching

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Phill Kiddoo
April 25th, 2019 at 2:39 am
Commented on: 190424

195#-205-215-215-215f

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David Swicegood
April 24th, 2019 at 11:59 pm
Commented on: 190424

Clean & jerk 155

Good progress on all other exercises

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Reymond Kiddoo
April 24th, 2019 at 11:57 pm
Commented on: 190424

185-185-185-195-195

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Stacey Carpenter
April 24th, 2019 at 11:04 pm
Commented on: 190424

95-105-115-125-135F jerk didn't drop good

5 mins each of all listed

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Matt Zero
April 24th, 2019 at 10:54 pm
Commented on: 190424

First time doing this so it was more of a clean into a thruster:

135 lbs

155 lbs

175 lbs

185 lbs

195 lbs


Max effort on the mobility portion

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Sebastien Fitzpatrick
April 24th, 2019 at 10:03 pm
Commented on: 190424

225 - 245 - 265 - 285(F) - 245lbs


Failed the jerk at 285lbs, but that’s a clean PR.


Didn’t have time for the 5mins, mill make up later.

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Nicole Deaver
April 24th, 2019 at 7:26 pm
Commented on: 190424

Clean & Jerk

85/95/105/110(PR)/115(F)/105

Looks like I’ll be stuck at 110# PR for a little longer.

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Viktor Wachtler
April 24th, 2019 at 7:21 pm
Commented on: 190424

Easy day first back squat 3-3-AMRAP (4) at 75-85-97kgs

THen 50-55-60-65-70kgs (Two more attempts at 75kgs, but only cleans were successful). Squat cleans and power jerks.

M 42/1.78m/77kg

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Shane Azizi
April 24th, 2019 at 7:05 pm
Commented on: 190424

185, 205, 215, 225, 245 Rx (squat clean and push jerk). PR


Completed all other movements.

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Josh Nelson
April 24th, 2019 at 6:44 pm
Commented on: 190424

I’m not very string and this is the first week back in a long time. In lbs

115-125-135-145-155

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Josh Nelson
April 24th, 2019 at 6:44 pm
Commented on: 190424

I’m not very string and this is the first week back in a long time. In lbs

115-125-135-145-155

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Evan Walton
April 24th, 2019 at 5:02 pm
Commented on: 190424

Very disappointing day. I have been stuck at 205lb clean and jerk for a month now...my daily workouts consist of following this programing to the tee. Any suggestions on how to improve?

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Shane Tarter
April 24th, 2019 at 6:44 pm

Practice Deadlifts and Squats regularly regardless of main site programming - both movements will help build strength to affect the speed of the bar from the ground to its "weightless" state...

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Shane Tarter
April 24th, 2019 at 6:46 pm

The assumption in my response is that your block is a strength issue and not a technical issue with the movement.

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Evan Walton
April 25th, 2019 at 1:15 am

Shane: I come from a strongman background so I think it may be a technical issue of form. I am used to cleaning from floor to stomach then switch grip then chest then over head (axle) I've been trying to teach myself the squat clean which is where I think my problems are. Thank you very much for the response

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John Clarke
April 24th, 2019 at 4:48 pm
Commented on: 190424

Hang Power Clean 3-3-3-3-3

95-105-115-125-135

Considering back flare up 6 weeks ago I couldn't clean the bar this is a win.


Then 5 minutes each of:


Planks

KTE

Stretching

HSPU EMOM 7 - with controlled cras....I mean descent

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Hendrik Bünzen
April 24th, 2019 at 4:21 pm
Commented on: 190424

80-85-90-(93)-93 all in kg

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Danny Bostwick
April 24th, 2019 at 3:41 pm
Commented on: 190424

205-225-245-255-275. Was feeling pretty stiff so I didn’t push the final lift to absolute max.


Practiced the rest of the stuff. Anyone else’s hip flexors getting super stiff from this?

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Jim Rix
April 24th, 2019 at 2:14 pm
Commented on: 190424

Enough weirdness going on w/ my body today that I didn't want to do heavy C&J.


Alternating DB shoulder press and back squats

35# single arm SP-10 reps

195# BS-5

35# both arm SP-8

205-5

35# both arm SP-9

205-5

35# single arm SP-9

195-5

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Michael Arko
April 24th, 2019 at 2:01 pm
Commented on: 190424

I'm not very strong on C&J so I restructured as follows, for technique/proficiency:


2 minutes to complete each round of FULL squat clean & jerks:

10 @ 100lbs

9 @ 105lbs

8 @ 110lbs

7 @ 115lbs

6 @ 120lbs


I only completed 9 @ 100lbs when the 2min bell rang. Each of the other rounds was completed with 15-20 seconds to spare. So maybe I should have gone back and added 1 more C&J.


I ordered the 5-minute practices as

L-sits

Stretching

Handstand slow descent to headstand

Varied plank holds

Scales

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Ethan Money
April 24th, 2019 at 12:28 pm
Commented on: 190424

85-90-95-100-105 lbs


Hadn’t recorded a ORM in clean and jerk yet so just started at a reasonable weight and moved up from there.

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Mike Andridge
April 24th, 2019 at 12:22 pm
Commented on: 190424

Pwr cln/jerk

145

145

155

165

165

Stretching and planks

m/49/175

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Matthew Bennett
April 24th, 2019 at 11:35 am
Commented on: 190424

M/40/169cm/107Kg


132

154

154

165 Fail

165 Fail


25 mins of mobility work.

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Claire Fiddian-Green
April 24th, 2019 at 10:40 am
Commented on: 190424

Squat clean and jerks: 105 lbs., 115, 125, 130 (got the clean but failed the jerk), 120, 120.

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Stacey Thompkins
April 24th, 2019 at 10:13 am
Commented on: 190424

M/44/6'2"/185#


From @kettlebellkings 25 rep challenge unbroken 2 arm clean to squat to press used 1 70# KB


From @ryanfisch

100 burpee snatches 53/35# *switch arms every 5 reps

Scaled to 44# KB

14:37

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Mike Andridge
April 24th, 2019 at 1:17 pm

That sounds spicey Stacey!

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Kyle Buchanan
April 24th, 2019 at 9:56 am
Commented on: 190424

in kgs

120-125-130-133x-133


6 x 0:15 plt l-sit

5x attempts at static freestanding handstand

3 attempts at slowly lowering from hs on wall

3 x 0:25 front scale/side

3x 5 controlled back scale

3:00 plank hold

stretched hips and hamstrings

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Marzio Grammatico
April 24th, 2019 at 8:49 am
Commented on: 190424

Please cannot translate what you mean for

practice scales, i'm from italy..thank

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Js Smith
April 24th, 2019 at 9:42 am

Marzio per favore prova questo video

https://www.instagram.com/p/BP6YJvEgDAW/

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Sanjiv Kumar
April 24th, 2019 at 8:46 am
Commented on: Butter Chicken

goops! butter chicken killed alive in less than a minute! Auch!

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Kris Lopez
April 24th, 2019 at 10:34 am

It was that good, huh? I’m going to have to make it tonight!

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Juan Acevedo
April 24th, 2019 at 2:01 am
Commented on: 190424

Intended Stimulus

.

Heavy day! Today let's have some fun. Go as heavy as you can while mechanics allow you. The Clean and Jerk is a very technical lift, however it is very forgiving with sloppy technique. That means it is going to be on you to keep your standards high! Remind yourself, the better your technique is today, the more you will be able to lift tomorrow. And in Olympic Weightlifting longevity is one precious reward. For athletes who struggle with technique in either the clean or the jerk, consider working on the lifts separately starting with the trickier of the two. Athletes new to the clean and jerk should work on progressions to learn them. Experienced athletes can use progressions as warm ups.

For the second part, pick drills that are at the limit of your capacity: you can control them with good positions, but not for long. The five minute window we have today will be appropriate for that training.

LIFT HEAVY, DRILL HARD, HAVE FUN!



Progressions for Clean*

5 sets

5 Cleans in Full Extension



4 Sets

2 Hip Clean + 2 Hang Cleans



3 Sets

2 Segment Clean Deadlifts + 1 Clean


*Video for the Clean in Full Extension is @dotcomscaled. For all the other drills, look for videos on the Catalyst Athletics Library.


Progressions for Split Jerk*

5 sets

5 Press Behind the Neck in Split Position

4 Sets

2 Jerk Drives + 2 Tall Jerks

3 Sets

2 Pause Jerk + 1 Split Jerk

*For all the drills look for videos on the Catalyst Athletic Library.

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carlos Segnini
April 24th, 2019 at 1:10 pm

I never felt comfortable with the clean and jerk so today I followed your progressions.

At the end I felt so good about it, that I did the 5 sets (11111).

Weight not so much, just 50kg, but felt good for someone who never did clean jerk properly

Thanks!

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Juan Acevedo
April 25th, 2019 at 12:55 am

Carlos that is awesome! One of the things I love about Olympic weightlifting is when they click! IT IS SUCH A REWARDING FEELING! I am super happy the progressions worked for you! Thanks for letting me know!!!

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Eric O'Connor
April 24th, 2019 at 12:45 am
Commented on: 190424

Performing 5 heavy singles will require adequate build-up time. Heavy singles on a clean and jerk was last performed on February 20. A good guideline could be to have the first set start at 80-85% of a 1-rep max before building to max loads.

I will have almost everyone attempt this workout as prescribed, as long a sound mechanics are maintained. Most of my experienced athletes will be coached to achieve near-max loads on the third or fourth set. 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 for athletes that need significant practice at lighter loads.

I will reduce load on remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts.

A full squat clean will be coached today, but 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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Christopher Voght
April 24th, 2019 at 12:25 am
Commented on: 190424

Complete as many rounds as possible in 20 minutes of:


5 strict L pull-ups

10 ring dips

15 single-leg squats


7 rounds + 12 reps

222 reps total

Rx

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Steven Thunander
April 24th, 2019 at 12:18 am
Commented on: 190424

Globo scale- if you have bumper plates, so this one as RXed and max out. If you only have iron plates, work to heavy singles that you can control on the way down.


For the other movements, l sits (boxes, benches, dip bars, a chair, or hanging from a pullup bar); handstand decent ( dumbbell shoulder press negatives) , stretching (RomWOD, Mwod, Yoga). Planks are self explanatory.

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Chris Sinagoga
April 24th, 2019 at 12:03 am
Commented on: 190424

Champions Club Scaling Notes


RANT:

Here’s your homework: try and see how you can use the accessory movements to reinforce good positions on the clean and jerk. One thing I hope to show on these scaling notes is that when you see beyond the code of the movement specific name, then you’ll see how there’s really like 4 or 5 general movement patterns and positions that are consistent across everything we do.


I SHOULD TRY THIS RX’D IF: my technique is on point and I’m feeling like a pr is right there


ORGANIC SCALES:

Strength — freeze in receiving position on clean and split jerk, and add reps and sets

Stamina — connecting reps without putting the bar down would be good here. Try 10’s

Endurance — quick sprint then hit your clean and jerk set, rest as needed

Flexibility — overhead lacrosse ball mobility before each set, do 2 split jerks at each weight while light. Also go into full squat


NEUROLOGICAL SCALES:

Coordination — let go of the bar on every clean and split jerk. That means timing is right.

Accuracy — stick with the same weight each rep set, add reps, and try to do it in a certain time

Agility — same as stamina

Balance — same as strength (funny how these two categories are tied together). Also handstands and scales


GROUP VERSION:

I will probably keep with the time limit thing going, giving new kids more reps and veterans freedom to go when they feel like it. But I’ll probably do the handstands and suck in between sets


WARMUP:

Handstand — overhead prep

Hollow hold — overhead prep

Box jump — good landing prep

Jump rope — always

Kip — spend some time hanging


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. I like these max efforts more than the deadlift/squat ones. But getting under a heavy split jerk can be scary at times.

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