Monday 110606

Ricky Frausto Filed Under:
Split Jerk 1-1-1-1-1-1-1 reps

Post weights used to comments/Logwod.

Split Jerk Landing Position Instruction

Please welcome Danny Pelster to CFO.

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12 Responses to "Monday 110606"

  1. Hilg Says:
  2. 208# 215 felt good but I didn't get my arms locked out right away. Man 6am is rockin'. Great job everybody!
  3. Amanda Says:
  4. Awesome day to work on form. Try to learn and better understand this complex and effective movement. We'll be seeing this stuff more regularly so get in here and get better!!

    Great work morning classes, very full. It's an honor to teach large groups and see you all learn and grow! I hope the rest of the classes fill up too.

    Happy Monday!
  5. BC Says:
  6. 174# which I'm pretty sure is pr. Nice job 6am.
  7. john Says:
  8. I'm doing some business at Fort Leavenworth, KS this week and decided to check out their 'Iron Major Crossfit' program on post. Wow - great facility and members. Their WOD today:

    Run 800m
    40 Kettlebell Swings
    24 Pull Ups
    Run 400m
    30 Kettlebell Swings
    16 Pull Ups
    Run 200m
    20 Kettlebell Swings
    12 Pull Ups

    90 Second Break


    1 Rep Max
    Shoulder to Overhead
    5 attempts in 5 Minutes

    Completed in 20:47. I substituted the row (1000m/500m/250m) for the run and had to resort to bands for the middle and last pullup sets. Forgot my reps on the overhead.
  9. paul Says:
  10. I worked on split jerks at UNO. didn't go for a 1RM because I wanted to focus on form with a weight that felt comfortable. Did most reps at 185. then:

    5 rds
    3 push jerks (165)
    10 toes to bar

    a little slow, but my grip slowed me down on TTBs.
  11. Hilg Says:
  12. BTW-

    Has anyone participated or checked out a Tough Mudder?

    I would love to put together a group, pick a date, and train for one of these.

    Check out:

  13. BigD Says:
  14. Have to say this one is probably the one I really need to work form on more. Only went up to 174#. Still didn't get as low as I wanted when I landed. Can;t wait to do this one again.
  15. JonD Says:
  16. Welcome Danny, it has been a pleasure having you in class. Watch out people we got another beast in the gym!
  17. VanBeek Performance Says:
  18. Split Jerk
    - Slow and Steady Work Up Since It's Been A While
    - 110, 154, 198, 220 - 1EA Leg
    - 242, 253, 265, 270 (Miss) - 1 Total
  19. Shelley Says:
  20. 173# which is a PR!!

    I checked logwod and on 2-3-11, I only did 143# and missed my next attempt at 158#. (I thought 158# was my old PR prior to class today)

    Today was 104,114,126,136,153,163, and 173.

    173# didn't feel that heavy either. I need to work technique so I'm using my body more, but the weight itself didn't feel that hard.

    Maybe it's the new shoes:)

    Good work 5:30!!
  21. Addi Says:
  22. 174 = 6# PR
    And, more importantly, I tied/beat Josh. (There was definitely more chalk on my bar, so technically a little heavier.) Technique was a little inconsistent, but better than in the past - I think had another 5 or 10# in me.
  23. Donohoe Says:
  24. i did 242 and had some left I should have gone heavier ran out of time. Everyone in my group thanks for the encouragment.
    Donohoe out...

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