As Many Rounds As Possible in 20 Minutes:
15 Clean and Jerk (95#/65#)
400m Run
Results
Day 27 of the Burpee Challenge. Stay current or get caught up.
Today we focused on the Power Clean and Push Jerk. We got back to basics to force some work on fundamental technique. In fact we have been trying lately to spend time pre-WOD with the barbell to explain better movement, what you should feel, and why you want to feel it. Today was about getting the Clean to utilize the hips and up-shrug and to not feel like a reverse arm curl. For the Jerk it’s about getting yourself under the bar after an aggressive and short dip/drive as your hips open; then, your feet leave the floor as you simultaneously press the bar and pull beneath it to land in a 1/4 squat with the bar locked out overhead. (Like Deb pictured above)
Let me repeat the last statement: The Push Jerk is about getting yourself under the bar after an aggressive and short dip/drive as your hips open; then, your feet leave the floor as you simultaneously press the bar and pull beneath it to land in a 1/4 squat with the bar locked out overhead.
Just because you are strong enough to press or push press it doesn’t mean you don’t practice the push jerk. Form faults are ALWAYS amplified as the weight adds up. Today I reviewed many pictures from the WOD and I can tell we simply need to work on the jerk more often. For those who don’t quite have it, It will come, we will help you practice and have fun with it. Spend the time learning the movement for when it’s really heavy. You will want this in your tool bag.
Here’s a CF Journal preview video of Coach Burgener working with Stacey Kroon on her Squat Clean and Split Jerk. There are some useful tips in here to pick up: [wmv] [mov]
Notes:
Attention lululemon fans. We are following in Rainier CF’s yoga pants and working with them to hold a “Trunk Party”. Not a “Krunk Party or Drunk Party”, although that would be worth watching. This would be a night where they bring items to the box and you all can shop. Details to come. Tell Michelle if you are interested as to pull it off we need to know we have enough interest.
The latest shirt order is going to be late due to supplier delays and backorders. We expect to get them soon but unfortunately not before Christmas as anticipated.
“Sacrifice” by Darren Doane – from CrossFit.com (Cool short video) [wmv] [mov]
Umm, check it out guys. Eli is close.
I will bet lunch he gets the 1st muscle-up in our box. Anyone want to take that bet?