155-160-165-170-175 (jerk wasn't great) Rx'd (split jerks)

SLIPS completed

CFWUx2 snatch bal 10-10-5-3-3-1
135-146-157-168-173.5-179

1st 55 lbs
2nd 55 lbs
3rd 65 lbs
4th 65 lbs
5th 75 lbs

1st 115 lbs
2nd 135 lbs
3rd 145 lbs
4th 165 lbs
5th 175 lbs

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

Clean & Jerk - 1° 55lbs
2° 65lbs
3° 75lbs
4° 85lbs - bad execution. Need betther thecnic on squat
5° 85lbs - bad execution again

5 sets com 5 repetições 
barra 45 libras com anilha de madeira

5 sets com 5 repetições 
barra 45 libras com anilha de madeira

85-105-125-135-145

E4MOM

5x120

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

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

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

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

135, 165, 185, 190, 195 Rx 

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 

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

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

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

155lbs
185lbs
195lbs
205lbs
220lbs(missedx3)

155
165
175
175
180(pr)

D
55 (first pr)
60
65
65
65

135/165/185/failed 210/200

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

M/60/6’2”/230

135# block c&J

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

 

165-165-165-165-165

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)

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

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

43/6’3”/200
225-245-255-265(x)-265(x)

155 no pr

42.5 - 65 - 67.5 failed - 65 - 65 failed

#s
125-135-155-165-175 
Failed clean at 185
Got clean at 185, failed jerk
185 was PR from compare to in April

265-275-285-295-300

135, 155, 165, 175, 185 rx

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

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

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

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.

Beginner

135
140
155
160
175 

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

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

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

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

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

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

1.  20kg
2. Fail 
3.  22.5 kg 
4. 25 kg
5. 27.5 kg

165-165-165-175-175
First time doing clean and jerks this year due to shoulder injury. Felt pretty good.

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

95/115/135/145/155
SLIPS RX
10min airdyne cool down

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?

135-145-155-175-185
Catching up from a weekend getaway, but felt good to get back to a workout

M/44/6'2"/180#

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

wod: burpees side steps

F/72y/74kg/1.62cm
wod: burpees dude ateos
Score: 8 minutos. 45 rep

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

Scaled to 5reps:  35#/45/55/65   3reps: 75
1rep: 77.5(PR)/80 

THanks Blas, i love you

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. 

C&J- 95x5, 115x3, 135x1, 155x1, 165x1
Clean only- 170x1, 170x1

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.

Skill work
pwr cln/split jerk
125
130
135
140
140
SLIPS
m/49/175

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? 😂

185/190/195/200/205

Hang clean and jerk.
105, 4x125

105-115-125-135-145

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...

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

95-115-125-135-145

C&J
40kg x 8
50kg x 8
60kg x 4
70kg x 1, 1, 1, 1, 1 (154lb)
😅👍

안양공식인증지부 크로스핏힘
215-225-235-245-255 LB (Push Jerk)
강경택 45세/180cm/90kg

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.

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

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.

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. 

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

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.