Tuesday 11/10/09

For time.

4 rounds of:

10 x Push jerk (155lb/105lb)
10 x Pull up
10 x Burpee

Post time to comments.

Pull weight from the ground. No racking.

17 comments:

AJ said...

7:54 (scaled to 95#)

Dubbs said...

12:46 (scaled to 135#)

Jake said...

10:59 (scaled to 105)
Thanks to Jason for the coaching. Correct technique makes a difference.

Mark R said...

11:26 at 95# - big props to NM for doing an extra 10 burpees to push me to the end.

MikeRothen said...

11:42 w/ 95#
The push jerk seems awkward to me, sometimes i feel like i do more of a push press than a push jerk. I guess I just have to practice.

SB said...

13:21 w/ 115# (another tough wod...my legs were feeling it from yesterday)

Black and Gold CrossFit said...

12:30 as Rx'd. It is official, my shoulders are smoked.

Tomorrow look for some sort of hero WOD in honor of Veteran's Day. Do you have a favorite Hero WOD you want to see? Let me know, never let it be said that we don't allow input in our programming.

SB said...

I hear a "Murph" coming on.....

CM said...

12:28
Scaled to 105#
That was a smoker!

Gregg said...

11:58. I am pretty sore. Thanks to MAJ R on coaching. I definitely felt it in my back and wish I would have kept my lumbar curve. Thanks to Nick (don't know the rank or I would have used it) for the push.

Jason said...

7:43 w/ 115lb - I should have used 95lb. My shoulder wasn't ready yet for this weight. Hopefully this won't set me that far back.
Tough WOD.

Maj said...

9:08 with 135. Had some bad THS this morning. Should have gone 155. Either way, I really liked this workout.

Anyone up for "Nate?"

Kings said...

11:42 as RX'ed.

DB, thanks - my shoulders are cooked. The second set was especially rough.

I would like some more shoulders tomorrow if possible - maybe a Josh.

Adambo33 said...

13:40 with 135. I really could use some coaching on the differences between the press and jerk. I know the book answers but for whatever reason it's not translating. The jerks really slowed me down and because I was doing more of a press I got smoked quick. No THS though. Pullups were strong.

Mac said...

Did the first two as Rx'd, and the second two with 135lbs. 10:02.

There are several differences between the press and the jerk, but remember that you are pushing your body down as the bar travels upwards, and should be landing in a semi-squat position with your arms fully extended. Then you just stand straight up. This, ideally, allows your legs to do a large portion of the work, as your shoulders only have to push the bar about half way to full extension. Of course, don't forget to maintain that solid lumbar curve and push with your heels.

NM said...

10:59 scaled to 135#

Stroh's Lite said...

13:51 at 135lbs - felt good for the first three sets, but the last set was a real mental hurdle. Next time 155.