CrossFit | 200730
Thursday

200730

Workout of the Day

67

Set a clock for 12 minutes and complete:

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

♀ 95 lb. ♂ 135 lb.

Post reps for each set to comments.
Compare to 171215.

The Presses, Part 3: The Push Jerk

push jerk
Watch
National Geographic logo

National Geographic evaluates the sources and nature of the Paleolithic diet, drawing from both modern and historical reference points. Evidence indicates there was substantial variability in the character of these pre-industrial diets and the most profound dietary change — the one making us unhealthy — is related directly to the emergence of modern food processing.

Read the articleThe Evolution of Diet

Comments on 200730

70 Comments

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Kury Akin
December 10th, 2020 at 1:57 pm
Commented on: 200730

70@45kg. SC-8-8-12. PJ-12-12-18. Second round caught me out. I think the weight was right. Should have paced better?

(edited)
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Nate Gordon
October 21st, 2020 at 7:16 pm
Commented on: 200730

7-9

11-17

16-26

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Clint Michael
September 28th, 2020 at 1:03 pm
Commented on: 200730

8

12

9

18

13

21

Rx’d

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Cy Azizi
September 21st, 2020 at 4:19 pm
Commented on: 200730

115#. 3,2,5,4,8,8

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Giuseppe Petrillo
September 8th, 2020 at 6:35 am
Commented on: 200730

75 reps rx’d

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Kevin Miller
August 21st, 2020 at 10:47 pm
Commented on: 200730

M/67”/47/180

no bar so I used 25# dumbbells


18/13

17/17

19/36

120 reps

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Jeff Chalfant
August 20th, 2020 at 10:09 pm
Commented on: 200730

79 reps at 125 today. Built up to 155 in the warmup and decided residual leg and ab soreness from this weekends back squat ghd crusher warranted a lighter bar. Singles on squat cleans, 5’s on power jerks except the final set of 6. Compare to was 115lb. and squat clean only with rest instead of jerks.


R1: 8+10=18

R2: 9+15=24

R3: 11+26=37


181/41/69”

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MaKenan Sciandra
August 12th, 2020 at 1:52 am
Commented on: 200730

115#

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Przemyslaw Kaczorowski
August 8th, 2020 at 7:56 am
Commented on: 200730

94r, 40kg

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Ralph Keeley
August 7th, 2020 at 2:48 am
Commented on: 200730

M/34/6’/175#


Squat Cleans: 9/11/15

Push Jerks: 14/19/23


91 reps, Rx

(edited)
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Christian Simpson
August 5th, 2020 at 12:48 am
Commented on: 200730

Women Rx @ 95#...just did max reps deadlift so had to scale down and take this one easy.


7/7, 7/14, 10/21 = total reps 66

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Luciano Beite
August 3rd, 2020 at 10:47 pm
Commented on: 200730

RX: 111 Reps

10-12-12-24-20-33

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Courtney Guthrie
August 3rd, 2020 at 9:41 pm
Commented on: 200730

101 s

55#

10-11-15-18-20-27


F/5’5/140/23

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Brett Eckles
August 3rd, 2020 at 12:13 am
Commented on: 200730

Rx

Squat Cleans: 10, 13, 18

Push Jerks: 13, 22, 30


Total: 106 reps


Squat cleans got rough. Push Jerks saved my score


M/27/6’1”/200

(edited)
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Mike Munsee
August 2nd, 2020 at 9:45 pm
Commented on: 200730

M 50/190/6’

scaled to #115.

10/11

17/20

20/27.

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Jeffrey Howard
August 2nd, 2020 at 9:37 pm
Commented on: 200730

M/24/5'8"/160lb


10-8-12-12-13-17

Total - 72 - Rx

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Hank McKibban
August 2nd, 2020 at 5:20 pm
Commented on: 200730

26-36 (62)-49 (111) @ 105#


171217: 9/11-11/15 (46)-15/21 (82) @ rx

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Morgan Greene
August 2nd, 2020 at 2:58 pm
Commented on: 200730

7/7

8/10

11/16

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Sam Meixell
August 2nd, 2020 at 1:39 pm
Commented on: 200730

95#

7-13-10-18-13-20

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Jon Friedland
August 1st, 2020 at 8:02 pm
Commented on: 200730

PR!!!

26 44 55 @75# 8/1/2020

28 32 45 @ 75# December 17th, 2014 at 11:39 am

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Jon Wilson
August 1st, 2020 at 5:49 pm
Commented on: 200730

5

8

7

16

8

25

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R Albers
August 1st, 2020 at 4:47 pm
Commented on: 200730

Strgth- ibnch- 3 sets115 x5

WOD- 95#

6/5

7/11

9/16

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Dan Kremer
August 1st, 2020 at 1:30 am
Commented on: 200730

10

12

12

20

18

27

Rx’d

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Ruiqin Huang
August 1st, 2020 at 12:26 am
Commented on: 200730

RX

68 Reps

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Tyler Hass
July 31st, 2020 at 9:28 pm
Commented on: The Evolution of Diet

Very interesting article. It underscores the point that there is no true paleo diet or hunter-gatherer diet, but many. Loren Cordain, author of the Paleo Diet, is always open about the fact that there are many ways of eating that fit under this umbrella. Furthermore, his approach is to modernize the diet for the modern palate. Most people today don’t eat whole animals from hoof to snout. And most simply won’t, regardless of how much more authentic or healthy it would be. It’s hard enough to get people off hyperpalatable modern foods!


While I find the study of modern hunter-gatherers to be interesting, I have a concern there could be a “survivor bias” at play here. Most of the world abandoned this lifestyle a long time ago, for better or worse (I’ll get back to that). What is left are small pockets of people in isolated areas unsuitable for civilization. The types of food available in these places might not be representative of what pre-agricultural people ate throughout the world in locations more suitable for civilization.


There is a wide variety of hypotheses floating around within the field of paleoanthropology, but this article sourced quotes primarily from the pro plant-based side of the debate. There are plenty of others who suggest it was diet flexibility that allowed humans to flourish, others suggest it was Omega-3 fatty acids. One idea that is a bit fringe (that I find interesting) is the lipovore hypothesis. Early man was a fat hunter. A fat-based diet provided us with the necessary excess calories to support our growing brains with the least amount of effort. Obviously protein goes along with fat, and carbohydrates filled in the rest.


The article also demonizes red meat based on largely unproven evidence, like Neu5Gc— a monosaccharide found in red meat that has been shown to cause cancer in mice. The dosages were unrealistic and the mouse model doesn't necessarily apply to humans. Of course, the Neu5Gc angle got picked up in the press and in the vegan documentary “Game Changers”.


Regardless, the invention of agriculture did not serve us well. Early farmers worked longer and harder than hunter-gatherers and were rewarded with a less varied, less nutritious diet. Author of Sapiens, Yuval Noah Harari called agriculture history’s biggest fraud.


We’re now at an interesting point in history that we can not only obtain food with minimal effort, but we can also digest it with minimal effort. Food processing techniques chew your food for you. Compared to early farmers and hunter-gatherers, we can now feed ourselves with near-zero effort and near-zero nutrition. It’s no wonder so many people are suffering from lifestyle diseases.

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Chris Sinagoga
August 2nd, 2020 at 9:25 pm

I think I remember in one of the Game Changers lectures you guys posted here - maybe from Zoe - that doing cholesterol/saturated fat studies on mice doesn't make sense because mice can't digest meat well.


But other than that I really liked the article, and the pictures to go along with it. I can't imagine reaching into a freaking bee hive and grabbing a big thing of honey, no matter how much smoke there is.


Can you expand a bit on the "chewing your food for you" analogy? I think I heard someone talk about the difference between eating your food and drinking it, but I don't remember exactly.

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Tyler Hass
August 2nd, 2020 at 10:55 pm

Hey Chris,

I don't remember which DDC lecture it was, but I have heard from a few different sources that cholesterol is super toxic in rabbits. Some of the early cholesterol studies were done on rabbits by Anitschkow in the early 1900s. They could easily induce atherosclerosis into rabbits by feeding them cholesterol dissolved into vegetable oil. Since rabbits are herbivores, they can't digest it.


I've heard the quote "chew your drinks and drink your foods". Wise words. But when I said that food processors chew your food for you, I meant that literally. Processed foods are essentially pre-digested for you.


A former FDA commissioner spoke on this:

"I wondered what was in the box," he recalls. "It didn't say 'starch.' It said 'wheat.' I started talking to scientists and people who worked in industry, and realized that the processing techniques really pummel the intact nature of wheat in a major way. If you look at the cereal in your bowl, it looks nothing like wheat. The mechanical forces have changed it. What's in that box are short chains of glucose - which is sugar."


When whole ingredients are powderized, the amount of effort needed to digest them drops dramatically. And they digest so rapidly that you're hungry again shortly after. Intact, whole foods are kind of like time-released medicines. They deliver nutrients gradually.

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Erica McLean
July 31st, 2020 at 7:56 pm
Commented on: 200730

8/6

10/11

9/13

57 reps at 95

So much rest and resetting

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Myles Lance
July 31st, 2020 at 5:33 pm
Commented on: 200730

11

11

11

17

14

24

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Chris Nostrand
July 31st, 2020 at 4:51 pm
Commented on: 200730

@95lbs

11-11

16-20

20-25

so rainy and humid outside 😓

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Viktor Wachtler
July 31st, 2020 at 4:31 pm
Commented on: 200730

Yesterday I did my powerlifting workout:

Squat: 3x60-70-80-90-100kg

Bench: 3x50-60-70-82.5kg

Deadlift: 3x60-80-110-120-130kg

Did it on 200731, subbed:

Double kettlebell squat cleans & double jerks (24kg)

10-9

12-12

15-15

73 reps

Compare to was 64 reps with a 52.5kg barbell.

43/1.78m/77kg

(edited)
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Js Smith
July 31st, 2020 at 2:29 am
Commented on: 200730

Moody back WOD: Sub 3r at 8 reps w/ a 25# db

Bent Over DB Row

Shoulder press

Squats

Calf raises

Tried to hit the same muscles with a form drill 🤷🏻‍♀️

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Marcel Ferreira Martins
July 31st, 2020 at 1:50 am
Commented on: 200730

M/39/112kg

135lbs

Squat clean

10-10-15

Push jerk

10-20-22


Talvez tenha feito 20 squat clean na terceira

(edited)
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Jennie Alvarez
July 31st, 2020 at 12:58 am
Commented on: 200730

75#


7/9

11/14

15/21


wanted to nap all day. Chugged a drink then still couldn’t sleep so... did the wod. Not the best idea... but as the great huckfinnbarbell says “let’s get stupid”

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Russell Albrycht
July 31st, 2020 at 12:08 am
Commented on: 200730

75#, didn't count reps

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Kyungtaek Kang
July 31st, 2020 at 12:04 am
Commented on: 200730

94 reps (10/13 10/18 11/32)

CFHIM - MAKING PEOPLE BETTER

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Troy Bruun
July 30th, 2020 at 11:51 pm
Commented on: 200730

95 lbs


12/11

14/15

19/22

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Vanessa Branstetter
July 30th, 2020 at 10:20 pm
Commented on: 200730

45 years old

81 reps rxed

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Steve Day
July 30th, 2020 at 9:43 pm
Commented on: 200730

Scaled to 115 lbs

1 min - 10/12

2 min - 14/17

3 min - 18/24

Squat Cleans - 42

Push Jerk - 53

95 total reps

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Kevin Marshall
July 30th, 2020 at 8:57 pm
Commented on: 200730

Had to scale to 65 lbs Dbs got:

Squat Cleans; 6, 6, 12, total 24

push Jerk: 6, 10, 20, total 36

all total 60

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itay derw
July 30th, 2020 at 8:43 pm
Commented on: 200730

45kg/100lbs

I did jerk at first but I don't feel comfortable with it so I switched at the second round to push press.


Squat cleans 7-6-5

Press 7-8-9/10(lost count here but definitely did more than 8)


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Greg Fairbanks
July 30th, 2020 at 8:16 pm
Commented on: 200730

95#

9/14

9/19

12/26


slight rest between rounds to record scores

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Matt von L
July 30th, 2020 at 7:05 pm
Commented on: 200730

M/34/6’/220

rx: 7/9, 7/11, 5/12

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Chris Mugan
July 30th, 2020 at 6:46 pm
Commented on: 200730

92 Overall

Didnt look at any scores or how to score before starting which was silly. Didn’t really hit into a groove as such, became too interested in my clean teckers as it was smooth! Could hit 100+ now I’ve seen the benchmarks set. Nvm! 👍👍

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Dave DeCoste
July 30th, 2020 at 6:44 pm
Commented on: 200730

10/10

11/12

14/20


Total = 35 + 42 = 77 Rx

M/42/5’8”/160

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Charlie Pokorny
July 30th, 2020 at 6:30 pm
Commented on: 200730

108 Rx

8-14 / 13-24 / 16-33

m/52/5'11"/200#

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Daniel Robinson
July 30th, 2020 at 6:21 pm
Commented on: 200730

RX: 8/6, 8/10, 11/14

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Tripp Starling
July 30th, 2020 at 6:21 pm
Commented on: 200730

95#

7/12

12/20

18/30


Jackie

45#

6/10

12/15

16/32

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Alex Pham
July 30th, 2020 at 6:05 pm
Commented on: 200730

80 reps

45# dB each arm

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Shaun Stapleton
July 30th, 2020 at 5:59 pm
Commented on: 200730

35/195/5’9/M


Rx 8/12, 11/24, 15/32


total reps: 102

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Az Native
July 30th, 2020 at 5:45 pm
Commented on: 200730

Used 115lbs.

17/10

17/16

22/20

Total 56 cleans, 46 PJ

Last time used 95, 10/11, 13/18, 16,25.

Did PC's this time, I think I must have down squat cleans last time.

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Jose Gonzalez
July 30th, 2020 at 5:42 pm
Commented on: 200730

64 lb


1-10

1-8

2-15

2-18

3-18

3-20

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Andreas Sandström
July 30th, 2020 at 4:35 pm
Commented on: 200730

I only had a single DB for use. A 35lbs! And my balcony! No idea about score to be honest but this is my way of getting my fitness in

https://youtu.be/fSCzLgEfxys


alternated side each minute

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Michael Arko
July 30th, 2020 at 2:50 pm
Commented on: 200730

85lbs barbell

78 total reps


I went with medium weight and I counted straight through instead of by set (or I would surely have lost track). No rack here; so, every time I set the bar down, I counted the ensuing squat clean, even during the jerk sections. I am sure I ended up with more cleans than jerks.

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Matthew Miller
July 30th, 2020 at 2:35 pm
Commented on: 200730

Squat Cleans - 12/14/18

Push Jerks - 12/16/34

Total - 106

Weight - #135


1 minute rounds felt good, realized my mistake going into the 2 minute rounds. I left no room for rest and my heart rate was jacked, my squat cleans suffered in the second round. Found my groove after that. Hit a squat clean every 10 seconds in the 3 minute round, felt like a solid pace and I could hang on. Felt strong going into the last round of push jerks. Hit 3 sets of 8 with about :30 rest in between and then went all out for a set of 10. Fun WOD!

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Nicole Deaver
July 30th, 2020 at 1:55 pm
Commented on: 200730

Squat Cleans: 10/16/21= 47

Push Jerks: 12/21/26= 59

Total =106


75#- (kept compare to weight)


Min 3 was more rest than work I think.


Compare to: 27/36=63(75#)

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Tripp Starling
July 30th, 2020 at 7:41 pm

Massive improvement!!!

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Charles Meyers
July 30th, 2020 at 1:45 pm
Commented on: 200730

Set a clock for 12 minutes and complete:

1 minute of squat cleans 8 reps

1 minute of push jerks 15 reps

2 minutes of squat cleans 12 reps

2 minutes of push jerks 16 reps

3 minutes of squat cleans 16 reps

3 minutes of push jerks 26 reps

weight 75 lbs

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Coastie Nick
July 30th, 2020 at 1:42 pm
Commented on: 200730

Rx’d

Sq.C: 10, 12, 17

PJ: 8, 12, 16

Total reps: 75

Total on 171215: 68 reps

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Mike Andridge
July 30th, 2020 at 12:51 pm
Commented on: 200730

Women's rx

10/11

10/10

12/22

75 total reps

m/50/175

compare to

Scaled to 95#

11/14

11/17

17/30

100 total reps

compare to before that in 2014 was 65 reps I think

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Jason Earley
July 30th, 2020 at 12:16 pm
Commented on: 200730

Found two 35# plates and a steal price of conduit. Bars come tomorrow.

10/10

15/18

22/20

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Randy Crooker
July 30th, 2020 at 12:11 pm
Commented on: 200730

Scaled to 95lbs

10/12, 15/15, 18/27 = 97

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John Clarke
July 30th, 2020 at 11:53 am
Commented on: 200730

85 lbs, didn't count the reps

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Joe Conradi
July 30th, 2020 at 11:28 am
Commented on: 200730

2 x 45# DBs


20/17, 10/13, 30/21


111 total

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Amy Lopez
July 30th, 2020 at 11:16 am
Commented on: 200730

57 reps Rx

Squat Clean 5/8/12

Push Jerk 5/10/17


they always look so easy...

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John Clarke
July 30th, 2020 at 11:53 am

Every time

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QiHui Xing
July 30th, 2020 at 3:26 am
Commented on: 200730

total:92reps.

squat clean:8,12,14.

push jerk:10,18,30.

https://youtu.be/0RxJClAgtI4

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Erik Dresner
July 30th, 2020 at 2:54 am
Commented on: 200730

I’ve been slowly building a home gym because everything is so back ordered. I’m so excited for this WOD because my Oly bar finally arrives tomorrow!

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Erik Dresner
July 30th, 2020 at 12:03 pm

I spoke too soon. Shipment got delayed a day. Argh.

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Chris Sinagoga
July 30th, 2020 at 12:24 am
Commented on: 200730

Champions Club Scaling Notes


RANT


WHAT ABOUT THE MOVEMENTS

Clean - jumping, squatting without connection (landing in a squat instead of slow descent), external load, upright torso demand

Push jerk - jumping, upright torso, external load, overhead with loss of connection (same concept as clean - press would be keeping the connection)


WHAT ABOUT THE FORMAT

A heavy(ish) weight with pretty complex movements and moderate time domain make me think technique for both lifts are assumed to be on point. And the limiting factor will be stamina because the time domain goes up. If anything other than stamina would be a limiting factor, then it might be good to adjust the weight or time.


TECHNIQUE SCALE

3 rounds of 3:00 each, rest 1 minute between exercises. Probably empty bar.


CONSISTENCY SCALE

6:00 cleans

6:00 push jerk

*keep the weight heavy(ish)


INTENSITY SCALE

3 sets of:

max reps cleans

max reps push jerks

rest as needed between sets

*wow this looks miserable


MY STUFF

Same time frame, kept it at 75 lbs, mixed in some split cleans, worked on timing for push jerk. Technique felt good, didn't count.


GENERAL FEAR LEVEL: 6

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