Jerks

WOD

Dynamic mobility before the WOD

Split Jerks 2x5

Rest

AMRAP in 4 min of;

Deadlifts 8 reps 205/155

Burpees 16 reps

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Corey commented on 11-Oct-2011 07:16 PM

Strength - BS - started at 270# and failed one in second set. Dman moved me down to 245 for last set. SP - 125#. KB swings - 3 sets all unbroken - 15 with 2.75pood, 15 with 3 pood, then 20 at 2.75 pood.

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Push Jerk - Split Jerk

WOD

Dynamic mobility before the WOD

Push jerk - Split jerk 2x5 (perform 2 push jerks and then 2 split jerks with same weight, then progress to next set, complete 5 sets)

L-sit Holds 3x max hold (use paralletes or rings)

Handstands 3x max hold (scale to headstand if needed, handstands can be held against wall if able to perform or freestanding)

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Check out the new CrossFit Gymnastics link here on the homepage in the right column. Great transitional and skill work to improve bodyweight gymnastic movements!

The "Girls Night Out" date has changed. If you are a lady, you should have received an email with new details. Also check the calendar!

The box will be closed March 5th for the CrossFit Endurance Course. Please mark your calendars, it is also on the schedule.

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Comments

Tina Neuwirth commented on 24-Feb-2011 12:28 PM

Well, it is no Fran or Push Jerks, but I did a short home WOD today to try to get back into the swing of things. I did 5 rounds: 20 squats, 20 push ups, 10 sit ups. I did 2 rounds (2:30) then had to stop to feed Bryna. I started the clock again at 2:30 when I started back up and finished with a total of 7:42. The squats and sit ups feel much slower than normal. The push ups slowed me down quite a bit in the last few rounds, but that is not unusual. Bryna is 11 days old today! I can't believe it! Can't wait for you all to meet her...maybe we'll make a brief appearance at Ladies night.

Michele commented on 24-Feb-2011 06:32 PM

Push Jerk/Split Jerk WOD - 45-55-65-70-70 L sits- 36 sec, 25 sec, 33 sec (with knees bent) Handstands - 40 sec, 50 sec, 32 sec. Mostly my head was throbbing from blood rush and wrists hurt.

Corey commented on 24-Feb-2011 06:47 PM

Push jerks/Split jerks - 135-145-155-165-175(3). L-sits - 17sec, 15, 15. Handstand holds - 1:29, 1:14, 1:14

Reed commented on 24-Feb-2011 07:12 PM

Couldn't make it in to the box so I did a little home wod while Shannon went to yoga. 100 push ups for time, 4:12! Really pumped about that because its a full minute faster than last time. Also I haven't put much extra work into my push ups so I felt like they needed work. Tried L-sits and handstands after but it was a really sad effort due to frying my shoulders and arms with pushups.

Corey commented on 24-Feb-2011 09:23 PM

Endurance wod tonight - 1.5 mile time trial - 10:46. Didnt have the Garmin to pace me and I went out way too fast. That hurt me the last half mile. Nice cool night to run.

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Split Jerks-Snatch Balance

WOD

Dynamic group mobility before the WOD

Split Jerks 3x3

Snatch Balance 3x3 (scale weight to maintain proper form and function)

rest

Row 500 meters for time

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Raymi doing some mobility work before a Saturday morning WOD

We are so proud of our coach and "Top Shot", Athena for representing CFFTW on the History Channel's show, "Top Shot!" 

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Comments

Terra commented on 16-Feb-2011 09:50 AM

Finally back to the 5:45am class after five weeks away!!! It was a humbling experience, but I guess it only makes one stronger, right? Lightweight on all lifts and 2:05 row.

Reed commented on 16-Feb-2011 08:10 PM

Went light on weights and then rowed. I was on pace for a 1:30 500m when at 430m I was ,all of a sudden, on no pace. I started way too hard I guess and hit a wall. I couldn't do anything about it but put my head down in embarrassment. Seriously, that was a physical breakdown but I swear the mental part was more draining. Tuff night but I went back after a short rest and finished my 500m. Im trying to use this to grow but that was not a fun lesson to learn. It's not the end of the world so I'll take a deep breath and be back Friday!

Peter commented on 16-Feb-2011 09:26 PM

My forearms were shot from yesterdays WOD. I came to the 5:30pm class and Darin and Clayton were doing EVA and it looked brutal. I'm doing it Saturday...is anyone with me!? Anyways, Clean and Jerk: 95-115-145. Balance Snatch: 45-75-95-95-95. I primarily worked on form with Clayton coaching me. Reed, it was good to workout with you. Don't forget your shoulder needs some rest if its bothering you. It played a role in every movement today.
Rock on!

Coach D commented on 16-Feb-2011 09:47 PM

Ok, we had a bunch of folks train today, where is the convo? Blog about your experiences I guarantee that it will enrich your CF experience at the box! As the athletes that regularly blog. Today, Eva, first time for Cmart and I. 47:11 rx. Pull-ups tough, run tough, KB tough, oh that's everything. Everyone had some great movement going on in the box. Lots going on so keep up! Coach D

Candace commented on 16-Feb-2011 10:04 PM

Reed, u had an awesome pace so you know you have it in you. You gave it your all and I'm proud of you as an athlete!! Should never feel embarassment at our box. Ever!! I ran out of gas today too. Went light on everything today as well. SJ-65-75-85. Snatch bal- 55-55-55. 500m row-1:50. I'm happy with that. Previous PR was 1:46 and for what little energy I had in me....I'm good with that number. Have a goodnight!

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Push Press-Split Jerk

WOD

Dynamic Mobility for the hips, shoulders prior to the WOD. Push Press and Split Jerk skill review.

Push Press, Split Jerk 3x5

Rest

GHD Sit-ups, GHD Hip Ext 3x10

Static and Relaxed stretching after WOD

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Don pulling Power Cleans!

Evidenced Based Results!

How would you like to improve your health by lowering your cholesterol, losing body fat, increasing muscle mass and on top of that raise your hormonal production? Well, Don Davidson has done just that. Don started crossfitting with us just over 3 months ago. Prior to starting crossfit he had a physician visit and had blood work performed. Recently, Don had another checkup and had more blood studies done. 

Well how about this for results! His HDL cholesterol went down by over 15% and his testosterone blood levels went up by 33%! This is just further confirmation and objective evidence that what we know occurs in the laboratory works in real life. High intensity exercise produces great results. Congrats Don on your hard work and results!

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Don commented on 02-Sep-2010 01:36 PM

Thanks Coach D. I wanted to point out that my HDL (good cholesterol) went "up" by 15% which is a good thing. It is very tough to move upward and usually only possible through exercise. My LDL stayed low. CrossFit and our box have rewarded me. I feel better than I have in a long time..except for the sore muscles ;)

Coach D commented on 02-Sep-2010 04:21 PM

Oops! Sorry posted early this am and my brain was a little foggy. Higher HDL is better, duh. D

Michele commented on 02-Sep-2010 05:48 PM

Push Press - 45,50,55,65,75 Split Jerk - 55,65,75,85,85 Low back still a little sore from Tuesday's WOD :p

Troy commented on 02-Sep-2010 08:07 PM

Push Press: 85-100-115-115-115. Split Jerks: 95-105-110-115-125. Didn't work for PR's today, just improving my technique and form. Thanks coach Matt for all the great tips today! Don, thats incredible...keep up the good work and kudos to the "Fearsome Foursome"!

Nursing Assistant Job commented on 03-Sep-2010 01:19 AM

i love to exercise. in fact it good for everyone.

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Split Jerks 3x5

WOD

Split Jerks 3x5

Rest

Mobility Targeting - spend the remainder of the class time working on your least mobile movement pattern.

Find movement where it is, and create movement where it is not...

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Comments

Terra commented on 04-Aug-2010 07:47 AM

I guess it's HOT and not many of us have been doing or posting CFE workouts...checkout Coach D's July 29 post...rowing 3700 meters???? Wow, that's awesome!

Tina Neuwirth commented on 04-Aug-2010 02:55 PM

D is the only one in the gym who has done a 10,000 m row too! Not something I aspire to anytime soon...maybe ever! Today we did the OHS from Monday (5x5): 65-75-85-95(2/3)-95. The fourth set, first two reps were good, then I could not get up out of the bottom on the third, so I shortened my depth a little on the rest. Also did some dips today...was supposed to be 3x10, but holy cow, a few extra lbs really makes a big difference on those! I ended up doing 30, but not in sets of 10!

Candace commented on 04-Aug-2010 08:40 PM

Split jerks 55-85-90-95-100 Worked on hip mobility. Wasn't as fun
As you'd think. Happy hump day. Always feels good to be in the box!

Candace commented on 04-Aug-2010 08:45 PM

Totally typed those weights wrong SJ: 55-65-85-95-100.

Michele commented on 04-Aug-2010 09:48 PM

Split jerks - 70-75-80-85 Stopped there because I wore myself out getting 3 reps at 85#! Also worked on hip mobility and hamstring stretching. Wow, those hamstrings are tight! New goal: kicking as high as I did in Dixie Belles 25 years ago!

Coach D commented on 04-Aug-2010 10:17 PM

Swim Lessons with Jennifer Blanchard, official CFFTW swim coach, she knows her stuff! approx 500m swim lessons working on reach, relaxed shoulders and breathing, Cmart did lesson too. WOD-1200m run, 2' rest, tabata row, 94m lowest value, 1200m run-20 something? Whew....!

Pam commented on 04-Aug-2010 11:38 PM

Split Jerks- 55-75-75-85-95-100(1) Just to see if I could do it! Stretched really good before and after split jerks. Felt great to be back in the box again.

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Overhead Press, Push Press, Push Jerk

WOD

Shoulder Press 1-1-1-1-1-1

Push Press 1-1-1-1-1-1

Push/Split Jerk 1-1-1-1-1-1

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Michele commented on 23-Jun-2010 07:26 PM

OP-55,60,65,65,65,65 PP-60,65,70,75,80,80 SJ-65,70,75,80,85,90(F)

Athena commented on 23-Jun-2010 10:26 PM

Overhead Press: 55-65-75-80-85(F)-75
PP: 65-75-85-95-100-105(F)
Push/Split Jerk: 75-85-95-100-105-110
Plus add DOMS from those 100 push-ups the other day...yowza!

Coach D commented on 24-Jun-2010 05:11 AM

Mainsite CF WOD- 3 rds for time of; 15 Thrusters 45# Dumbells, 30 GHD situps -7:36.

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"Jerks"

WOD

Split Jerks 3x5

Good Mornings 3x10 (maintain back extension angle throughout movement)

Rest

For time;

100 Double Unders

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"The miracle, or the power, that elevates the few is to be found in their industry, application, and perseverance under the prompting of a brave, determined spirit." Mark Twain

Check out the Food Blog for a great post on Quitting Grains!!!

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Comments

Peter commented on 09-Jun-2010 10:37 AM

Amazingly competetive class this morning. Corey, Terra (Tara), and Erin chose a different WOD. It was sleeping in for time. It was a 3 way tie. Good Mornings: 115-115-125 Split Jerks: 95-115-135-135-145 Double Unders: 100 @ 3:07. It's always nice to get a personal training session! Thanks Tina.

Tina Neuwirth commented on 09-Jun-2010 03:11 PM

Where was everyone this AM? Did Pete scare you all? Anyway, good work to Pete. I did the double unders w/ him so he would not be lonely: 1:52 (PR). Also did the Good Mornings 3x10 at lunch: 75-95-95...as well as a short metcon: 30 WB (14#), 15 Abmat SUs, 20 WB, 20 SU, 15 WB, 30 SU: 3:18. That could have been longer with more reps, but we didn't have time. By the way, nice intensity in the pic, Charlie! Hope to see some of you back in the gym Friday!

Corey commented on 09-Jun-2010 07:00 PM

Charlie, that is the face of determination if I ever saw one. I know I signed up for this morning but couldn't make it due to kids schedules. Went this afternoon..... Oh man, split jerks. Did not feel it today 135-145-155-165 and my mojo was gone. Good mornings -95-115-135. 100 double unders - 1:32. PR by far. I'm coming for you Clint Stimson!

Brady commented on 09-Jun-2010 08:19 PM

PJ: 165-185-195-205-215. Goodmornings: 115
100 DU's - I think I messed my time up but ended with a 1:34. Tried to go unbroken but hit a weight bench twice. Going out of town so Ill be hittin WODs on the road after tomorrow till Monday. See yall then!

Brady commented on 09-Jun-2010 08:20 PM

**I meant to put SJ not PJ for the split jerks.

Clint commented on 09-Jun-2010 10:14 PM

Bring it Corey!!! Its all I got on you and you ain't gonna take it!

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Split Jerks 3x5

WOD

Split Jerks (from behind the head) 3x5

Rest

Three Rounds for time of

Run 400 meters

Split Squats 20 (10 each leg) 45/25

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Candace, new member, works on Deadlift form

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Corey commented on 06-May-2010 07:56 AM

Yesterday did 5x5 deadlifts - 255-275-295-305-315 then 3 rds of 25m lunges w 45# overhead and 20 pullups - 6:18. This morning I visited crossfit north arlington to get a coworker who lives over there hooked up and did 3 rounds of 10 front squats (115#), 25 double unders, and 10 deadlifts. Had to use the same weight on DL's because they just opened and are limited on equip - 5:24. Should have used 135# for everything but still a good quick wod.

Candace commented on 06-May-2010 09:33 AM

Nice pic. ha! Yesterday's WOD. 3 rds of 300m row, 5 knees to elbows, 10 OP 35#. Time:6:48 Felt really good about that yesterday!!! Push push push! "Whether you think you can or you can't, you're right"-Henry Ford

Peter commented on 06-May-2010 11:15 AM

Back Split-Squats: 95-115-135-155-165. It was rough lowering the weight back behind you after completing a rep. Metcon as Rx'd 45lb split-squats and 400m run at 8:01. I have a training event tomorrow morning so I had to get my 3rd workout in today. Thanks for leaving me hanging Terra. Good Job everyone!

Todd commented on 06-May-2010 03:17 PM

Corey, good picture yesterday! Kinda funny really, the CF North Arlington is nowhere near what we in the Arlington FD consider North Arlington...Been quasi-resting the last couple of weeks, just haven't had that fire in the belly as it were...our yard looks great, though! Functional fitness?

Coach D commented on 06-May-2010 09:08 PM

Great movement and coaching in the box. All you veterans keep helping our on-ramp folks! Did the 2009 Games Chipper today, 26:23 felt much better than the last time I did it, or it did me... Remember to check out the endurance blog.

Troy commented on 07-May-2010 05:52 AM

Split jerks - 65-80-95-105-115. Yep Pete...lowering that weight behind the head is tough.
Metcon - 9:39 w/35#.

Christi commented on 07-May-2010 12:46 PM

Survived first day of On-Ramp yesterday! Looking forward to tomorrow morning! Thanks for the positive motivation and encouragement in the box.

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Split Jerks

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Corey commented on 11-Jan-2010 08:19 AM

Whoa.. not feeling the split jerks at the early AM wod. Started around the normal weight, but felt really off this morning. Couldn't the body going with heavy lifting right off the bat. 135-145-then worked on form with lighter weights. Did the 400m runs on the metcon - 13:34.

Terra commented on 11-Jan-2010 09:10 AM

Great job everyone! Missed Pete, but it was fun to have a group this morning. About the time I "felt" the split jerk movement, I was done. 65#, 55# on the last 4 sets, focusing on the movement.
Metcon: 35#K for rd1 & 8 on rd2, then chickened out...and switched to 25#. Still felt it was a GREAT WOD. Time was 19:54. Happy Monday!

Tina Neuwirth commented on 11-Jan-2010 01:01 PM

Yikes, I have got to stop having so much time between WODs! CF FTW WOD (MetCon only) as Rx'd (with running): 16:25.

Dean commented on 11-Jan-2010 04:47 PM

4 miles. Time = 8 1/2 crunchy songs. Ended on Mudshovel.

Troy commented on 11-Jan-2010 08:38 PM

SJ's - 65-75-85-95-115. Metcon: 17:43 as RX'd. Dean, you really do rock!!

Elisabeth commented on 11-Jan-2010 08:39 PM

CFFTW-wod- RX'd Run- 16:29. WOW.. Brady bunch: Brady/Cessa/Jeremy/Troy Wowser! Ya'll killed this WOD. Jenny- congrats on your KB swings.. Whew.. another easy looking but NOT WOD.

Elisabeth commented on 11-Jan-2010 08:57 PM

What's a MudShovel?

Brady commented on 11-Jan-2010 09:27 PM

Thanks Elisabeth! Great WOD by all crossfitters today. Im constantly inspired and encouraged by all the members and coaches for all the crazy effort displayed despite how challenging the WOD may be - so thanks to all, and keep it up! I wont be joining the box tomorrow (wrestling meet for my kids) so kill it! Ill get a WOD in the morning sometime or maybe lunch. See ya Wednesday!

Clayton commented on 11-Jan-2010 09:31 PM

Great work by everyone in the gym tonight. It is awesome to see the effort you guys are putting into Fit challenge. Keep it up, eyes on the prize!! Stay focused.

Chad commented on 11-Jan-2010 09:38 PM

SJ: 135-155-185-195-205; Metcon- 14'33". Dang Brady and Cesa smoked it tonight. Great effort everyone!

Michele commented on 11-Jan-2010 10:38 PM

CFFTW WOD at home with my new KB! Time - 16:17 using 25#KB, 500m rows and knee pushups. Had to go to daughter's bball game so didn't get to do split jerks. See y'all next time!

Corey commented on 11-Jan-2010 11:04 PM

Brady, so you put in a blog and don't give your time? Come on dude and give us guys who will be chasing you next time some motivation! That gives the morning people some idea what's going on!

Cesar commented on 12-Jan-2010 06:41 AM

Great job everyone, I live having everyone pushing in order to not only better ourselves but more so all those around us. No other gym has the camraderie we share. Thank you for my split jerk coaching Clayton. Brady good to see you again old friend...now give me a chance to catch you. WOD as Rx'd 12:51.

Eugenia commented on 12-Jan-2010 08:08 AM

First time for SJ=25,35,45,55,65#'s. Thanks Kim for tips etc. WOD=15:41 for 3 rds on rower, 25# KB, knee pushups, I will improve those pushups! I felt like I was in slow motion last night watching the speed all around me, great job folks!

Pam commented on 12-Jan-2010 08:39 AM

SJ-35-40-45-55-65-75#. WOD: 18:05 with 25# KB, 400m run, and regular push ups for all rounds. Great job everyone!

Chad commented on 12-Jan-2010 08:57 AM

Seriously awesome pushups Pam!

Terra commented on 12-Jan-2010 01:13 PM

So, I have a question. I googled what does a 1 pood weigh and found approx. 36#. So, is the 35# the pood or is there an acutal pood? Just curious. Thx.

Corey commented on 12-Jan-2010 06:43 PM

Terra, yes, "approximately" 36#. The kettlebell you used is the 1 pood. Its just rounded to the nearest pound.

Terra commented on 13-Jan-2010 08:00 AM

Awesome, thanks Corey.

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Split Jerks

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Tina commented on 29-Dec-2009 07:30 AM

I'm never glad to get going first thing in the AM, but I am ALWAYS glad to have the WOD done! Tried Mary today (5 HSPU, 10 single leg squats-alternating, and 15 pull ups, AMRAP in 20 mins): 10 rnds. plus HSPU and squats. First 4 rounds as Rx'd, 5th round with band pull ups, and remaining rounds with jumping pull ups. Got a couple of rips on that one!

corey commented on 29-Dec-2009 06:14 PM

cfftw wod - 135-145-155-165-175; 8:12 on the metcon (rowing). Good to be back in FW!

Corey commented on 29-Dec-2009 06:15 PM

or 8:18? cant remember

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