CrossFit | 190721
Sunday

190721

Workout of the Day

79

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

Then, practice SLIPS for 10 minutes.

Post clean and jerk loads to comments.
Compare to 190424.

At-Home Workout

At-Home Workout

Burpees, side steps

Watch

“A small but rigorous new study provides strong evidence that not only do these [processed] foods tend to make people eat more, but they also may result in dramatic and relatively rapid weight gain and have other detrimental health effects. The research, published in the journal Cell Metabolism, found that people ate significantly more calories and gained more weight when they were fed a diet that was high in ultra-processed foods like breakfast cereals, muffins, white bread, sugary yogurts, low-fat potato chips, canned foods, processed meats, fruit juices and diet beverages. These foods caused a rise in hunger hormones compared to a diet that contained mostly minimally processed foods like fresh fruits and vegetables, eggs, grilled chicken, fish and beef, and whole grains, nuts and seeds."

Read the article Why Eating Processed Foods Might Make You Fat

“Something about the industrial processing of food makes us more likely to overeat, according to a new study. Volunteers ate more and gained more weight on a heavily processed diet than an unprocessed one, even when the two diets had the same available calories and nutrients. The study is ‘a landmark first,’ and a ‘shot over the bow’ in a debate over the health of processed food, says Steven Heymsfield, an obesity researcher at Louisiana State University’s Pennington Biomedical Research Center in Baton Rouge who was not involved with the work. But some experts question whether the study controlled for important differences between the diets.”

Read the article ‘Ultraprocessed’ foods may make you eat more, clinical trial suggests

Comments on 190721

82 Comments

Comment thread URL copied!
Doug Brubacher
May 3rd, 2021 at 1:13 am
Commented on: 190721

CFWUx2 snatch bal 10-10-5-3-3-1

135-146-157-168-173.5-179

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Rafaella Novaes
August 5th, 2020 at 12:44 am
Commented on: 190721

1st 55 lbs

2nd 55 lbs

3rd 65 lbs

4th 65 lbs

5th 75 lbs

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Tercio Dal Col
August 4th, 2020 at 11:13 pm
Commented on: 190721

1st 115 lbs

2nd 135 lbs

3rd 145 lbs

4th 165 lbs

5th 175 lbs

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Vinicius Amorim
August 4th, 2020 at 12:13 pm
Commented on: 190721

Clean and Jerk ( progression )

1° round 65 lb

2 ° round 75 lb

3° round 95 lb ( not very good technique)

4° round 95 lb (not very good technique)

5° round 115 lb ( I took a chance and I need to improve the position of the jerk

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Wagner Marcoli
August 4th, 2020 at 3:30 pm

Top Vini 👏🏼👏🏼👏🏼

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Diane Vitor
August 4th, 2020 at 12:00 pm
Commented on: 190721

Clean & Jerk - 1° 55lbs

2° 65lbs

3° 75lbs

4° 85lbs - bad execution. Need betther thecnic on squat

5° 85lbs - bad execution again


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Izabella Toniato
August 4th, 2020 at 11:36 am
Commented on: 190721

5 sets com 5 repetições

barra 45 libras com anilha de madeira

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Larissa Santos
August 4th, 2020 at 11:29 am
Commented on: 190721

5 sets com 5 repetições

barra 45 libras com anilha de madeira

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João Paulo Borges Thomaz
August 4th, 2020 at 10:49 am
Commented on: 190721

85-105-125-135-145

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Manchild Manchild
November 10th, 2019 at 5:01 pm
Commented on: 190721

E4MOM


5x120


(130 last time, but first time fasted; try 130 next time)

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Hank McKibban
October 24th, 2019 at 8:25 pm
Commented on: 190721

185-200-215(f)-215(f)-200(f)


190504: 185-195-205-215-215(f)

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Kury Akin
October 10th, 2019 at 2:30 pm
Commented on: 190721

3x3 55. 60. 65. 65. 65kg

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Kury Akin
October 10th, 2019 at 3:51 pm

*5x3s

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Shane Azizi
September 4th, 2019 at 11:05 pm
Commented on: 190721

135, 165, 185, 190, 195 Rx

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Jeff Chalfant
August 12th, 2019 at 4:19 am
Commented on: 190721

210-220-220-220-220(missed jerk and momentarily lost consciousness)

-all power clean and jerk, something off today.

Warmed up to 200 with squat clean and jerk.

Finished with 4x:30 each of slips including 4x:20 L-sit from floor.


185/69.5”/40

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Cy Azizi
August 11th, 2019 at 3:49 pm
Commented on: 190721

165,170(fj),170(fj),165,170

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Cy Azizi
August 11th, 2019 at 3:49 pm

Squat

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Clint Michael
August 4th, 2019 at 9:34 pm
Commented on: 190721

185, 205, 220, 225(PR!!), 230(fail)

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Clint Michael
August 4th, 2019 at 9:36 pm

I’ve been doing CrossFit for ten years and I got a PR on the clean jerk, so this new programming must be working very well.

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Morgan Greene
August 4th, 2019 at 4:39 pm
Commented on: 190721

185-190-195-200(f)-200(f)

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Albert Kombe
July 29th, 2019 at 3:43 pm
Commented on: 190721

155lbs

185lbs

195lbs

205lbs

220lbs(missedx3)

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Jesse Montagnino
July 29th, 2019 at 3:24 am
Commented on: 190721

155

165

175

175

180(pr)


D

55 (first pr)

60

65

65

65

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John Nutt
July 26th, 2019 at 4:18 pm
Commented on: 190721

135/165/185/failed 210/200

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Mike de Graauw
July 26th, 2019 at 3:47 pm
Commented on: 190721

95/135/165/185/215(f)/205


M/60/6’2”/230

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Randy Sigman
July 26th, 2019 at 4:13 am
Commented on: 190721

135# block c&J

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Viktor Wachtler
July 25th, 2019 at 9:18 pm
Commented on: 190721

On the 21st subbed:

8-8-8-8-8 double parked kettlebell clean&jerks (20-20kg).

Then SLIPS.

On the 24th:

Back squats 5-3-3-3-3-3-5 65-75-85-95-85-75-65kg


Clean & jerk 60-65-70-70-70kg


Bench press 3-3-AMRAP (8) at 55-65-72.5kg


Front squats 5x5 at 60kg


AMRAP set of bench press at 50kg 25 reps.


42/1.78m/77kg


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Viktor Wachtler
July 25th, 2019 at 9:20 pm

Squat cleans and push jerks. Felt a bit rusty.

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Troy Bruun
July 24th, 2019 at 10:08 pm
Commented on: 190721

165-165-165-165-165

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Andrew Moultrie
July 24th, 2019 at 11:05 am
Commented on: 190721

135-145-145-155—165


Next time, try to do this when kids aren’t sleeping so I can drop from the top.


SLIPS: held scales for 15-20 sec each position, L-sits were knee raises for first minute then full L-sit second minute (legs just above 45*), held first handstand for 40 seconds then 30 then 20, various plank positions for whole 2:00, couch stretch 2:00 each leg)

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Nathan Michael King
July 24th, 2019 at 2:17 am
Commented on: Cream of Zucchini Soup With Crispy Ham

I’m going to give this a try tonight. It might very well be the first time I make soup.

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Coastie Nick
July 23rd, 2019 at 7:13 pm
Commented on: 190721

135-155-175-195(F)-185

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Lucas Allan
July 23rd, 2019 at 6:09 pm
Commented on: 190721

43/6’3”/200

225-245-255-265(x)-265(x)

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Daniel Shepard
July 23rd, 2019 at 2:03 pm
Commented on: 190721

155 no pr

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Joseph Amaya
July 23rd, 2019 at 1:36 am
Commented on: 190721

42.5 - 65 - 67.5 failed - 65 - 65 failed

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Tripp Starling
July 23rd, 2019 at 12:44 am
Commented on: 190721

#s

125-135-155-165-175

Failed clean at 185

Got clean at 185, failed jerk

185 was PR from compare to in April

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Jesse Delander
July 23rd, 2019 at 12:03 am
Commented on: 190721

265-275-285-295-300

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Knox Williams
July 22nd, 2019 at 11:39 pm
Commented on: 190721

135, 155, 165, 175, 185 rx

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Colt Duppen
July 22nd, 2019 at 7:55 pm
Commented on: 190721

145lbs -145lbs -145lbs -155lbs -165lbs

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Michael Bishop
July 22nd, 2019 at 2:38 pm
Commented on: 190721

I don't think I ever had a good squat clean so researched and practiced a lot and found that my split-jerk is also horrible - leaning forwards.


Worked up to 175 lbs but that was a high catch - need to add c&j work to my regular rotation ASAP

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Tyler Wood
July 22nd, 2019 at 2:07 pm
Commented on: 190721

125-130-140-150-160(PR) all in lbs.

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Claire Fiddian-Green
July 22nd, 2019 at 11:00 am
Commented on: 190721

Squat clean and split jerk: 105 lb., 115, 120, 125, 125.

EMOM for 5 minutes: 3 strict pull-ups with pronated grip.

3x20 sec knees to chest hanging from bar

2x30 sec front squat hold at bottom with empty barbell

10 good mornings with empty barbell

EMOM for 5 minutes: 3 strict shoulder presses at 75 lb.

Completed 07/22/2019.

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Allen Daniell
July 22nd, 2019 at 10:44 am
Commented on: 190721

Beginner


135

140

155

160

175


First time ever doing clean and jerk. So I guess 175 is my PR at the moment.

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Hendrik Bünzen
July 22nd, 2019 at 8:04 am
Commented on: 190721

80-85-85-88-88 all in kg

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Elizabeth Cheek
July 22nd, 2019 at 2:12 am
Commented on: 190721

135#, 70 inches, 40 y/o F 115/115/125/125/115

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Blas Raventos
July 22nd, 2019 at 12:37 am
Commented on: 190721

Clean & split Jerk 1-1-1-1-1

70-75-80-85-90

kilos

it had been a while since I did this, focused on increasing speed with each attempt. Quick slips practice afterwards. Sunday family meeting kind of made me hurry a bit but it was worthwhile

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Blas Raventos
July 22nd, 2019 at 12:37 am
Commented on: 190721

Clean & split Jerk 1-1-1-1-1

70-75-80-85-90

kilos

it had been a while since I did this, focused on increasing speed with each attempt. Quick slips practice afterwards. Sunday family meeting kind of made me hurry a bit but it was worthwhile

Comment URL copied!
Laura Echeverri
July 22nd, 2019 at 12:18 am
Commented on: 190721

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


1. 20kg

2. Fail

3. 22.5 kg

4. 25 kg

5. 27.5 kg

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Dave DeCoste
July 21st, 2019 at 11:58 pm
Commented on: 190721

165-165-165-175-175

First time doing clean and jerks this year due to shoulder injury. Felt pretty good.

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Byron Hills
July 21st, 2019 at 11:55 pm
Commented on: 190721

145 PR

155 PR

165 F

155

160 PR

160

Biggest weakness is getting out of the hole and getting a quick smooth clean - still learning

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Travis Vasquez
July 21st, 2019 at 11:55 pm
Commented on: 190721

95/115/135/145/155

SLIPS RX

10min airdyne cool down

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Allen Daniell
July 21st, 2019 at 11:15 pm
Commented on: 190721

Only my 3rd week of CrossFit so I’m still new and learning. On these reps, is there any rest? Or rest just long enough to add the weight for the next rep? How is it supposed to work?

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Travis Vasquez
July 21st, 2019 at 11:53 pm

For max effort rest as needed; 2 -5 minutes is normal for big numbers; if you are new to this focus on technique don’t worry as much on how much weight even if it’s just the bar until it feels and looks good. This movement is better to learn with a coach but there are lots of resources on mainsite and on YouTube if you know where to look.

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Jeff Strain
July 21st, 2019 at 11:06 pm
Commented on: 190721

135-145-155-175-185

Catching up from a weekend getaway, but felt good to get back to a workout

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Stacey Thompkins
July 21st, 2019 at 9:34 pm
Commented on: 190721

M/44/6'2"/180#


155-165-175-185-190(F)-175#

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Cristina Noble
July 21st, 2019 at 9:15 pm
Commented on: 190721

wod: burpees side steps

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Cristina Noble
July 21st, 2019 at 9:14 pm
Commented on: 190721

F/72y/74kg/1.62cm

wod: burpees dude ateos

Score: 8 minutos. 45 rep

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Scott Wiedmeyer
July 21st, 2019 at 8:50 pm
Commented on: 190721

32 / M / 5'9" / 137lbs


Only had light(ish) dumbbells today, so did

C&J 2-2-2-2-2


40-40-40-45-45F

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Scott Wiedmeyer
July 21st, 2019 at 9:07 pm

SLIPS: Completed

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Js Smith
July 21st, 2019 at 8:07 pm
Commented on: 190721

Scaled to 5reps: 35#/45/55/65 3reps: 75

1rep: 77.5(PR)/80

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Cristina Noble
July 21st, 2019 at 8:06 pm
Commented on: 190721

THanks Blas, i love you


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Blas Raventos
July 21st, 2019 at 7:53 pm
Commented on: 190721

Regarding At Home Wod:


This is a nice day for a challenge!

Try completing 4, 6, or 8 minutes of those burpees with side step over obstacle.


You can do the kneeling first burpee version or bending to put hands in ground first and jumping to plank version if you are feeling ninja today.


After setting the clock and starting it forget about it and just focus on your body moving and try to keep a nice tight midline across the entire time frime. Move with the purpose of impeding fatigue to break you. Adjust, breath, but keep pushing.


Either you try 4-6 or 8 minutes you might want to post your personal score (total reps) on comments below and in your training log. Both for keeping track on your progress and to inspire another to maybe start training after reading your post.


My mom is jumping into this program because I will be moving to usa and wont be able to coach her as I used to, so I will ve posting bites for her (71 years young) and anyone who might find them useful.

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Blas Raventos
July 21st, 2019 at 7:56 pm

posting tips* not bites

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Steve Day
July 21st, 2019 at 7:27 pm
Commented on: 190721

C&J- 95x5, 115x3, 135x1, 155x1, 165x1

Clean only- 170x1, 170x1

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Michael Arko
July 21st, 2019 at 7:01 pm
Commented on: 190721

120 (2) - 125 - 130 - 135 - 140lbs (PR?)

Big bars are not my "thing". But -hey- I don't think I ever achieved 140 before. I guess all these gymnastic/static holds are making a difference after all.

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Mike Andridge
July 21st, 2019 at 6:21 pm
Commented on: 190721

Skill work

pwr cln/split jerk

125

130

135

140

140

SLIPS

m/49/175

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Nicole Deaver
July 21st, 2019 at 5:33 pm
Commented on: 190721

Clean & Jerks

95/95/100/100/110(PR)

SLIPS

Matched my PR, but was tough.


Warmup was 30mins being my son’s wrestling drilling partner. Who would think a kid half your weight could have you in a sweaty puddle on the mat? 😂

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Js Smith
July 21st, 2019 at 8:08 pm

Congratulations! Nice PR. Sounds like a great warmup 👍🏼

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Matt Zero
July 21st, 2019 at 4:55 pm
Commented on: 190721

185/190/195/200/205

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Joe Cormier
July 21st, 2019 at 4:49 pm
Commented on: 190721

Hang clean and jerk.

105, 4x125

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Alex Pham
July 21st, 2019 at 3:12 pm
Commented on: 190721

105-115-125-135-145

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Sebastien Fitzpatrick
July 21st, 2019 at 2:15 pm
Commented on: 190721

225 - 235 - 245 - 265 - 275lbs


Matched my PR, and the way it felt there was no adding weight.


15min of SLIPS again, cuz I can’t read...

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Nicholas Scott
July 21st, 2019 at 1:24 pm
Commented on: 190721

95-115-135-155-165 failed-135lbs

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Sam Meixell
July 21st, 2019 at 12:38 pm
Commented on: 190721

95-115-125-135-145

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Brendan Mullan
July 21st, 2019 at 7:39 am
Commented on: 190721

C&J

40kg x 8

50kg x 8

60kg x 4

70kg x 1, 1, 1, 1, 1 (154lb)

😅👍

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Kyungtaek Kang
July 21st, 2019 at 6:15 am
Commented on: 190721

안양공식인증지부 크로스핏힘

215-225-235-245-255 LB (Push Jerk)

강경택 45세/180cm/90kg

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Clarke Read
July 21st, 2019 at 2:06 am
Commented on: Why Eating Processed Foods Might Make You Fat

This paper’s conclusion isn’t as much of a “duh” as it first seems.


We know, in the broad sense, that processed foods are bad for us. But there are two possible reasons why. One reason might be that food processing is inherently bad; the alternative is that processed foods tend to be bad for other reasons - say, they’re more energy dense, higher in carbohydrate or fat content, higher in glycemic index, lower in fiber, etc. - and that processing is just a proxy for those other factors. To my knowledge, this is the first trial to directly test the first claim, by comparing two diets that are meant to be identical but for the fact that one consists of highly processed foods and the other does not. In other words, is the same amount of fat, carbohydrates, sugars, etc. worse for you when you eat it as processed food?


At a glance, the results seem to suggest the answer is “yes”. A processed-food diet led to higher caloric consumption than an unprocessed diet, when the two diets were as equal as possible in all other factors. That would suggest that processed food leads us to eat more calories, specifically because it is processed. If true, that would have significant implications for the cause, and potential treatments, of obesity. However, there are reasons to hesitate to extrapolate from these results:


First, both diets were a “standard American” diet - moderately high in both carbs and fat. Assuming you COULD create a processed diet that was, say, low-carb or low-fat, would this effect still exist?


Second, despite researchers’ best efforts, there were meaningful differences between diets. If, for example, fiber affects appetite / caloric consumption, fiber consumed as food may have very different effects from fiber consumed as supplements.


Third, and most importantly, this was a short study of a small number of subjects in a highly unusual environment. The nutrition literature is full of short-term studies that do not replicate over longer time periods. I’m sure future research will show if this is one of them.


From a pragmatic standpoint, this may be splitting hairs for many - either way, the average unprocessed diet WILL be healthier than the average processed-food diet, whichever of the two reasons above is correct. But this question of whether processed food is inherently bad may be one of the most important ones to answer as we look toward truly scalable solutions to the epidemics of obesity and metabolic disease in the U.S.

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John Smith
July 21st, 2019 at 12:37 pm

I am wondering if the more processed foods have more exposure to endocrine disruptors--the ingredients touch more plastic surfaces and are repeatedly packaged. Also the individual food consituents may be extracted with solvents or there may be more chemical reactions that produce undesirable byproducts.

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Jeffrey Howard
July 21st, 2019 at 1:38 am
Commented on: 190721

145-155-165-165-165#


Then, 5:00 of 5 Frog Stand Leans, Max L-Sit, Max Handstand


Then, 5:00 of stretching - Seated Straddle, R/L Pigeon, R/L Prone Shoulder Stretch

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Juan Acevedo
July 21st, 2019 at 1:36 am
Commented on: 190721

INTENDED STIMULUS

.

Heavy day! It's been a while since we have done some heavy Olympic Lifting. Today let's have some fun. Go as heavy as you can while mechanics allow you. You might feel rusty on the first reps. Don't let it get in your head, trust your training. We have been building a very solid base of fitness, don't be surprised if you PR today. Now, the Clean and Jerk is a very technical lift, however it is also 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 sets to develop technique.

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 10 minute window we have today will be appropriate for that training.

LIFT HEAVY, MOVE WELL, 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 in the next post. For all the other drills, look for videos in 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 in the Catalyst Athletic Library.

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Steven Thunander
July 21st, 2019 at 1:08 am
Commented on: 190721

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. If you don't have a barbell today then do a heavy dumbbell clean and jerk, to the max heaviest available dumbbells. If you max the dumbbells easily do amrap sets and note reps done in each set.

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Bryan Rosen
July 21st, 2019 at 12:19 am
Commented on: 190721

Warm up for 190721 (see also dotcomwarmups on Instagram):

GENERAL WARM-UP


2 rounds of:

1 minute of single-unders

10 counter-balance squats

5 burpee box jumps to low box

5 medicine ball cleans


SPECIFIC WARM-UP


Clean and jerk

3 step outs to receiving position of jerk (no barbell)

3 jump and lands to split position (no barbell)

3 jump and lands, driving arms overhead (no barbell)

10 split jerks with empty barbell

5 high hang power cleans + front squat

5 clean deadlift + squat clean

5 clean and jerks


Build up

5 sets:

Set 1: 3 clean and jerks at approx. 50%

Sets 2 & 3: 2 clean and jerks, adding about 10% each set

Sets 4 & 5: 1 clean and jerk, adding about 5% each set

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Chris Sinagoga
July 21st, 2019 at 12:14 am
Commented on: 190721

Champions Club Scaling Notes:


RANT:

It seems to me that, in general, the workouts since the new year have been leaning towards the strength side of things. Static holds, slow lifts, slow movements, strict movements. Kelly Starrett would call them Category 1 movements, which pretty much means your feet and/or hands stay firmly connected to the point of support at all times. What he haven't seen as much of are box jumps, kb swings, jump rope, cleans, and kipping movements. It's been strict movements, then have at it on a run or row (which are actually the highest skill movements in CrossFit, just they're not usually treated that way).


So this is why I think it's important to keep up with all that skill stuff in warmups. Done right, they are bigtime skill-transfer movements for stuff like today. You always need strength as a base to move, and you need skill as a way to carry on that strength. I'm not a big fan of only training one or the other. Traditionally, main site workouts seem to have been leaning a little towards the skill side of things, especially with the explosion of the Games. This recent string is, I think, balancing us out a bit, which is good.


Not sure how relevant any of this is to clean and jerks for a pr, but just thought I'd ramble a bit.


Check the Compare-to for specific scales and such.

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