Not Just Another Lift – It’s THE Lift

 In WOD

In this video pay attention to his speed when he pulls himself under the bar on the clean(it’s almost too quick to see so watch the first 10 seconds a few times) and when he pushes himself under the bar on the jerk. The clean and jerk is all about quick explosive power; it’s not meant to be a slow exercise like a deadlift or back squat. Watch when his arms bend during the clean- It’s not until his hips are fully extended, he only bends his arms in order to pull himself under the bar faster. As soon as your arms bend the power ends!

 

WOD 8/26/11

Clean & Jerk – Find your 1 rep max

 

“Grace”

For Time:

30 Clean & Jerks (135/95)

 

Please RSVP for open gym on Sundays from now on. If class is at CFB contact Neal by phone, text (409-651-5679), or email. If class is at CFMC contact Stefan at 409-651-0210. You must RSVP by noon on Sunday. If no one RSVP’s then there will not be open gym.

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Showing 21 comments
  • Neal
    Reply

    ps – thats 450# he is attempting in this video.

  • Neal
    Reply

    pss – CFMC did grace yesterday and almost every guy there finished in under three minutes. I need you guys to step up your game on this one!

  • Jaywes23
    Reply

    215 c&j. 10# Pr
    2:51 rx, over a min Pr

  • Serennah
    Reply

    Great rooster crew this morning!!! 45# 3:31 not super impressive but I’m working on my technique.

  • Clayton
    Reply

    265# not a pr. 2:16rx on the WOD. Def not a pr there. I can’t imagine ever pr-ing at 6am

  • Neal
    Reply

    Nice job roosters!

  • Clayton
    Reply

    Chris watch very close at his attempt of the jerk in slo-mo at the end. This is a perfect demo of what I was trying to show you how were retreating under the bar to lock it out. The weight doesn’t go any farther up, he goes underneath to lock it out.

  • Jason
    Reply

    Neal, did everyone at CFMC scale this down? There are only 2 maybe 3 guys (if Stefan made it) that can do this Rx under 3 minutes. Nice work Jay. I was excited about this one. Im shooting for sub 2:40. Time to do some work!

  • Chris D.
    Reply

    Thanks Clayton for your help this morning! Cut 2 mins off my previous Grace at the same weight. 50#, 3:46! Still not getting under the bar but working on it! Awesome to have Crystal and Jeremy back! Congrats Jay!

  • Sheree Pierce
    Reply

    Kinda sorry I missed this one…kinda. Lord knows I ned the c&j practice. sounds like the roosters had a good day…and a crowd! See y’all Monday!

  • Miranda
    Reply

    Jason, AT LEAST 4 of our guys rx’d this sub 3.

  • Cassi
    Reply

    7:13rx!! Sooo excited!:)

  • Danno
    Reply

    170#(20# PR) Clean and Jerk and 7:10RX for Grace(First time RX’ing this one for sure). Great day at the box!

  • CA
    Reply

    195# 4:15 rx

    Nice work noon!

  • JeremyWF
    Reply

    Jason, five of our guys did it under three minutes RX yesterday and we probably have a couple more that can do it under three that did not do the workout.

    I hope you get under three after calling out CFMC…

  • Miranda
    Reply

    Like ^^^^ 🙂

  • Miguel
    Reply

    No under 3 minutes Rx from this guy, sorry to let CFB down. 105lbs @ 5:34 with 135lbs max.

  • Sean
    Reply

    2:47 RX
    215# max

  • Stephanie
    Reply

    83# 5:57 or 5:46 can’t remember
    108# Max – first time doing those I think

  • Dena
    Reply

    120 clean and jerk. 4:41 on Grace RX. Glad It was a short WOD today. I’m tired. Have a good weekend everybody.

  • Stutes
    Reply

    165# Max
    105# 4:19……very dissapointed. I should have went heavier because my form sucked even with the lighter weight. Lesson learned

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