Wednesday 1/21/09

For weight.

Clean and Jerk

5 x 5 x 5 x 5 x 5

Remember this is 5 reps five times. Do not drop the bar from the Jerk position and take your time re-gripping 5 times and call that one set. Try and stay in a rhythm. Fixing your grip and adjusting is okay just do not lose the intensity.

Post loads to comments.

16 comments:

Vanilla Gorilla said...

Frist time doing clean and jerks so it was an adventure.

95-115-135-155(f)-115

C V said...

135, 155, 175, 185, 195.
Chest still sore as ever from Monday.

Black and Gold CrossFit said...

135, 155, 165, 170 (failed on the 5th clean), 170, 155 (worked on form).

Lots of folks in there this morning. Remember, don't be shy. If you are there to workout, don't hesitate in asking to work in with someone. We learn a lot from watching others. Also, keep and eye on the form of others. If you see someone doing something unsafe or incorrectly, let them know. I know there are times when my form goes off. But because I am trying to maintain intensity, it is hard for me to know at that moment. The way I get better is for someone to let me know what they saw so I can fix it next time. Doing these exercises incorrectly can lead to injury. Injury could take you out of CrossFit for a while. So although it is important to be intense, safety is equally necessary.

Good work and good posts yesterday. Posting weights and times to the comments is great, but don't hesitate to use it to discuss things and also ask questions. There is a lot of knowledge out there waiting to be tapped into. See all of you tomorrow.

Go Cubs said...

95, 115, 135, 155, 160 (rested for about 2 or 3 seconds b/w 3-5 reps)

Once again i agree w/ major blackmon and to add to that,scaling is very important, the crossfit training method is to learn the mechanics before you start going heavy so if you are just getting into crossfit, it is much better to scale down and have really good form than go up to a weight that you think you should be able to do, and do it with really bad form

RW said...

155, 165 (f)on 5th rep, 165, 170 (f)on 4th rep, 170 (f) on 3rd rep - finished set with 155

Ilya said...

95, 105, 105, 115, 115

Failed on the last rep (plus, I'd like to see weight go up), but I feel like I learned a lot from the officers and other cadets. Thanks to all who helped me out.

NM said...

125, 125, 135, 155, 160.
I really had to gather myself on the last two rounds taking a little bit more rest than normal and barely locking out at the top of the last several jerks.

MAJ Wylie described to me a mental picture for the jerk motion that helped with my form. Imagine thrusting the weight upward (not outward) THROUGH your chin/head at a 90-degree angle to the ground, not a 60-degree angle. He explained it a lot better than I am here, but it was a big help as I worked on my form.

Michael said...

45, 65, 70, 95, 95. Still working on form. I did quite a few more practice reps after I finished the main workout and had some help from a DPE strength coach so I feel pretty good about my form and next time we do C&J I'll bump up the weight considerably.

Tex said...

95,105,115,125,135

The last set was ugly. My chest and shoulders are still extremely sore from Monday.

Hugh Noet said...

95, 105, 115, 125, 135 (f) 3rd rep, 125

bstroke187 said...

95-115-125-135-145
First time doing jerks in a while...took me a while to get the motion back... still a great workout.

Joe said...

115+135+135+185+165
that was mad fun. I love crossfit.

T8 said...

115, 135, 135, 135 (failed on 5th jerk), 135 (failed on 5th jerk)

Great workout

CR said...

95, 105, 115, 125, 125

Chris said...

65-75-85-95-115

This one was certainly a break from the Bear. I'm still starting low, but I'm getting better at loading as I go up in sets. I'm also pretty sore from both Monday and Tuesday.

Mac said...

95, 115, 135, 155, 155. Was struggling with form at 155, so decided to stay there for the last set.