August 17, 2010 · Posted in WOD · Comments (45)
WOD:
Clean and Jerk
- 3-3-3-3-3
Met-Con
5 rounds of
- 5 – Shoulder to Overhead (185/105) **Any, Press/Push-Press/Jerk/Split Jerk**
- 10 Burpees
Comments
45 Responses to “Wed: Clean n Jerk”
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Sexiest back in crossfit. Cant wait for Vasti to chime in. Steve, who programs heavy cleans after 100 front squats you’ve lost your mind.
hardchargers program wods like this..
Also all WODS are programed with the mindset of people take rest days..
Im sorry if some people are workout adicts.. lol..
F it. Its my last week here. See you tomorrow. Wanna get an am workout in with kfj
oh that’s lame…we should do 100 Shoulder to Overhead…and every drop is 10 Burpees…Steve, I thought you would get the 100s fever…or at least I was hoping…Team Dirty motivated the hell out of me this week…and WODing alongside my cousin, SGT Cedeño has been a super honor…
Clean and Jerk…uhhh…TBird, are you there tomorrow?
and lastly…LOOK. AT. THAT. BACK…takes my breathe away…I swear I should do advertising for CFI…
Jesus Loves you XMAN Chris…
sorry for the typo I meant,
*breath
Make this a Monday workout next time!
. Yes. I’m an addict.
Chris, you can’t call your own back the sexiest back in crossfit. That’s just wrong. And Vasti, we are trying to make sure Chris doesn’t get a big head. You are sabotaging the effort.
Vasti tmrw I may not be there….got some more painting to do
BUT don’t worry…focus….I’m there in spirit so listen to steve he’ll explain it until u understand. And no matter how hard u think it is….YOU CAN do it!
step 1. Eat clean– DONE
step 2. get at least 7.5 hours of good slepp– DONE
step 3. Do 100 Front squats with like a million sit-ups–DONE
step 4. Wake up next day (TODAY) and actually try to convince yourself that your legs and lower back aren’t sore–FAIL!!!!!!
I honestly can’t believe how sore I am today. I’ve never gotten this sore this fast since starting CrossFit but I have to keep reminding myself that yesterday was my first day back and I was actually trying to RX the WOD (4rds). My Quads are sooo smoked so i’m taking oday to rest and roll my lower extremities this afternoon and i’ll be back in tomo fresh (I THINK I’LL BE FRESH)…
@ Chris B. Dude, this is your last week in so I need to do a WOD with you. Do you go to the 5or 6pm class? Gotta get 1 last suck in and that’s EXACTLY what i’ll be doing…
@ Vasti.. The enthusiasm that you have for CrossFit is crazy!! We share the same enthusiasm. I just need to get thru the lil rut that i’m in which i’m assuming i’ll be in for the next couple of weeks then i’ll be good.
CHRIS, sorry but sexiest back definitely goes to LUCY!
This will be me today cause my legs feel like a ton….
http://www.youtube.com/watch?v=cw0HRDIQ10I&feature=related
Frank,
It’s not just you. I’m finding the comeback from vacation really hard too. I can’t believe two weeks off sets you back so far. But two weeks from now, I’m sure we will be fine!
@T-Rev…i went to the 930 class and did 95 lbs….95lbs felt like 295lbs. (Rx is 185) My legs felt like jello and i was scared to do a split jerk cause i thought my legs were going to buckle. Should of taken a Rest Day.
This is by far the sorest i have been since i joined CFI.
I thought I was going to hit the 9:30 class this AM but but body had different plans. I actually was laughing to myself folding laundry, I couldn’t get my arms up to fold the shirts. I am not complaining though because this is what we do…We Are CFI!!!
I’ll try to come later.
@Spyder- Geez that just scared me off….I think your problem is that you havent got up before 3pm in months. At least there is no running today.
Still looking to make it to 6pm.
This was definitely a hard one. Especially right after the C&J (maxed at 135.)
Did the 6am class with 135/115 in around 11 mins. Hard. Rest day tomorrow. Indubitably.
I. CANNOT. DRIVE. Turning the wheel is like murder. Thank God people are being nice and letting me pass them. I think they can see the front squat hickeys on my clavical…I feel like I have the body flu, whatever the hell that is…I’m sitting in my car in the parking lot of Marshalls/Stop&Shop, I can’t get out of the car.
Sexiest back? Lucy and Chris. Best legs/eyes/quads? Frank/Vic. Best Calves/Chest? Spyder Best side back/squat? Coach Steve (Reptile). Best Female Legs? Kristy. Best Clavical? StephC. To be continued…best Bodies: Tina, Deb, Lucy, Vic, Adam…everyone…damn we’re so hot.
Ok so I don’t feel so bad now. I cannot believe how sore I am today. It’s Bananas!!! I’m walking sooooo funny..
@Nick C.. I literally read your post and almost fell off my chair at my desk.. LOL!!
@Katie.. It really SUCKS BIG TIME how long it takes to get to what I would like to call (IN GOOD SHAPE) only to go away on vacation for a few weeks (I ate like dog shit while I was on vaca) to come back and feel like you’ve NEVER LIFTED a weight in your life.. I promised myself after yesterdays WOD that I’LL NEVER DO THAT AGAIN. I’ll obviously go on vacation again but not cheat as much..
I’m starting fresh next Monday… I’m using this week as my break in-tune up week and then Monday IT’S ON BECAUSE IT’S HAT WE DO..
@Steve.. Hey program some ridiculous lifts with some running and that will get me back to old form VERY FAST!! LOL!! Nio, but for real.. I need some of those WOD’s.. PLEASEEEEEE!!!
@Vastinator!! LOL!!! I don’t want to get out of my chair at my desk because i’m nervous that someone will run up behind me with an effin wheelchair.. LOL!! Oh my poor quads– I mean BODY!!
For whatever reason, my legs are fine, but my entire shoulder girdle, rotator cuffs, etc. are completely shot from the Monday/Tuesday combo. I need more flexiblity with the front squat bar hold so I don’t have to use so much energy just holding the darn bar.
its getting worse and worse everytime I stand up from my desk. This is a big complaining blog today. Oh well.
@Brad- Im still feeling Monday Pushups
Ummmm I fell great!! ; ) I am not sore at all and cant wait to RX this WOD!!!
**cough, cough**
I also feel it in the abs. For some reason the butterfly sit-ups we do, rock my abs; not my quads like the Army sit-ups.
I have some monster quads, they’re only 30% sore…but like @Bad Brad my shoulders, pecks (do females have these?), triceps, wrists, well…let’s just say everything above my waist hurts…neck and face included…
I was surprised late last night with an all expense paid cruise! I leave tonight, after I attempt the WOD…Off to Puerto Rico, St. Tom, and St. Turks (?)…not sure where I’m going but I’m going… They might flag me…all this soreness makes one look a bit weird.
So I’ll be WODless for a whole week and a half… not looking forward to the come back, like @Knarfzilla and @Katie…But I’ll workout on the ship, maybe jump off the deck and do a couple of laps around the ocean… who knows…
OK so i HAD to try that front squat WOD yesterday…so I didi it at the gym, taking 6 drops for situps. Killer, but put that one in the “favorites” book.
Hadn’t weighed myself in like a month prior to today. There must be a mistake…189? I havent’ weighed that since 1992. Do I have a tapeworm or do I do Crossfit?
I think when we do “bodyweight” deadlifts, it should be your bodyweight BEFORE you started Crossfit!
See you at 5
@Vasti – Awesome that you are going on an all-expense-paid cruise!! I am so excited for you. Dont be too concerned with doing wods while on vacation. Its good to relax once in awhile. (Just ask Vic….. no, actually dont ask him. He never relaxes.)
@Frank – I have to admit, I loved that wod yesterday. But then again, I also love wallballs. I can barely walk myself today and it was a joke to think that I would get up to do the 6 AM. Didnt even acknowledge the alarm when Vic rolled out of bed.
Coach Steve,
Today is def an active rest day…whadaya think?
——————————————————————–
Last night I felt like an old lady. I txtd Ken and Nick and asked them if they wanted to go out…I was kidding of course… I was just testing them to see if I was the only one dying to sleep? In short, I went to bed super early (1240AM/0040), didn’t wake up until 0800…I felt hungover, without even drinking…how does that happen? CFI, you’re kicking my a$$, and I’m lovin’ every minute of it.
These guys are tough. You think your sore or have an injury….check these guys out. haha
http://www.youtube.com/watch?v=xxSMX-nmOOE&playnext=1&videos=TAoRuWPtgtI&feature=rec-LGOUT-exp_fresh%2Bdiv-1r-6-HM
Complients of Kenia…..These videos are halarious…you all should watch.
WOD was terrible for me..
10:06 – 185 (RX) x 2 rounds
165 x 3 rounds
prepare mentally
vasti why cant i find your blog anymore?
@steve…..did you do yesterday WOD? Or are you still on Vacation Mode?
I been mentally preparing all day.
I did not do yesterdays WOD,.. Definatly plays a factor.. cant deny that..
I train Mon wed Fri..twice each day..
@Steve are we going to do a Fight Gone Bad before the actual fundraising day? Still never done it and I would like to know what I am getting myself into.
Looks like I’m: missing a hell of a week so far. Here’s how I’ve tried to prevent vacation suck: all workouts on the beach. Many onlookers question what the hell I’m doing. All workouts also done with my CFI t-shirt
Monday
5 rounds
400 m run
21 swings
12 burpees
Tuesday
4 rounds
800 m run
25 swings
25 squats
25 push ups
Wed (inspired by Team Dirty)
1 mile run
100 swings
100 presses (50L\50R)
1 mile run
See you all next Monday.
Had 4 WODs last week but haven’t worked out yet this week, law school sucks but I’m out the door now for a 5:30 WOD!!
Adam, I am so impressed with your vacation workouts.
Next week, Anthony, the boys and I will be away in beautiful Sag Harbor and while the only heavy lifting I want to do is the kind involving a tortilla chip, guacamole and a margarita, I feel some sort of activity will be necessary to prevent the post vacation suck! Am thinking I’ll have a casual flirtation with the elements of CrossFit I find most challenging: running + burpees. Just enough to keep me on my toes. Will do some, then reward myself for the work by jumping into the pool.
Cooking the last of my steer order steaks tonight…(sob)
Brad – let’s do this again. Especially if there’s an opportunity to limit the amount of ground beef we get. I’ve loved each cut and the price/lb can’t be beat (especially for grass fed!)
Rest day tomorrow. Beer tonight.
I just had sooooooo much trouble rolling my quads! I really had to stop because I was in sooooo much pain. On that note I’ll see my 6am peeps tomo morn (I’m going to try soo hard).
I hate packing…I love Crossfit…
@Steve the blog should be clickable now. I haven’t posted in the last two days, but there should be a beefy one by this evening…
I suspect the soreness will be worst tomorrow…but WODding today made me feel better…like putting oil in my joints.
Tbird, I missed you tonight but Steve rocked with breaking down the steps. Steve, you are an AWESOME coach…………….there are no words for it. You’re a supernova…
until I post again. WOD ya later…
News Flash!!!
John Agar just CRUSHED!! this wod doing Burpees RX!
10:20….
he is posessed
Wow. 5 rounds of 185 overhead with burpees in 10:20? That’s just sick…amazing job, John…of making the rest of us look bad.
Congrats John! You’ve come so far!!!
And Adam, I love the TEAM DIRTY inspired WOD.
John, SICK!
Really sick effort, John. 185 is just nuts.
It was sick neil.. john did great
Nice John.