Workout
CrossFit
Warm up
Clean and Split Jerk
75, 85, 95, 105, 115 (f), 110
WOD
5 rounds of
1 clean and split jerk- 95 lbs
5 pull ups
10 push ups
15 air squats
Time- 8:53
Showing posts with label Clean and Split Jerk. Show all posts
Showing posts with label Clean and Split Jerk. Show all posts
Tuesday, October 1, 2013
Wednesday, December 19, 2012
Tuesday, December 18, 2012
Workout
CrossFit
Warm up
Clean and Split Jerk
20 minutes to find 1 rep max
75, 85, 95, 105, 115,
Cleaned 120, but didn't even attempt to split jerk. I don't feel comfortable at all split jerking.
WOD
5 rounds of
3 clean and jerks- 95 lbs.
5 hspu or burpees
7 tall box jumps- 24 inch
Time- 8:20
CrossFit
Warm up
Clean and Split Jerk
20 minutes to find 1 rep max
75, 85, 95, 105, 115,
Cleaned 120, but didn't even attempt to split jerk. I don't feel comfortable at all split jerking.
WOD
5 rounds of
3 clean and jerks- 95 lbs.
5 hspu or burpees
7 tall box jumps- 24 inch
Time- 8:20
Friday, June 22, 2012
Friday, June 22, 2012
Workout
CrossFit
Warm up
Clean and Split Jerk
5-3-3-1-1-1
65, 75, 85, 95, 105, 115
WOD
EMOM for 20 minutes
1 clean and split jerk- 80-85% of max- 100 lbs.
CrossFit
Warm up
Clean and Split Jerk
5-3-3-1-1-1
65, 75, 85, 95, 105, 115
WOD
EMOM for 20 minutes
1 clean and split jerk- 80-85% of max- 100 lbs.
Wednesday, April 13, 2011
CrossFit Open Sectionals Competition
Each summer CrossFit holds the CrossFit Games, a competition to find the fittest male and female CrossFitter. The competition is held in California at the Home Depot Center and it’s great fun to watch. The athletes that compete there are amazing and it’s neat to see what they can do. I didn’t miss a single minute of the competition last year! Not to mention the winners take home $250,000!
To get to the CrossFit Games you have to qualify through regionals. Regionals takes place in June and it’s a 3 day competition to find the top 3 men and the top 3 women to send on to the CrossFit Games. To get to the regional competition you have to qualify through Sectionals. This year, sectionals is a 6 week process with one workout a week. Each week on Tuesday, CrossFit posts a workout on the Games Website and you have until Sunday evening to complete the workout and submit your score online. After the 6 workouts, the top 30 men and top 30 women in each region move on to compete against each other in the 3 day regional competition.
Even though I have no shot at making the games or even regionals, a bunch of us at CrossFit Katy decided we’d try it out anyway. It’s been a ton of fun and it brings a new level to our workout. Each Thursday night at 7 about 20 of us get together and do the workout in heats. We judge each other to make sure there’s no cheating going on and we cheer each other on even though we are technically competing against each other. It’s a great atmosphere and a lot of fun. After the Thursday night workout, most of us decide to take on the workout again either Saturday or Sunday to try and better our score. Even though we aren’t going to make it to regionals we still want to do our best, especially considering we post our scores online for the world to see!
The first workout was a 10 minute AMRAP (as many rounds as possible) of 30 double unders and 15 55 lb. clean and jerks. I ended up with 3 rounds plus 10 clean and jerks. I didn’t do this workout again although I should’ve. I know I could’ve gotten 4 rounds if I’d tried again.
The second workout was a 15 minute AMRAP of 9 100 lb. deadlifts, 12 push ups (CrossFit games style), 15 box jumps on a 20 inch box. The first time I did this workout I got 6 rounds, 9 deadlifts, and 8 push ups. The second time I did this workout I got 7 rounds, 9 deadlifts, and 4 push ups. I almost got another full round!
The third workout was a 5 minute AMRAP of 110 lbs. squat clean and jerk/press. Basically you could do this workout several different ways. As long as you cleaned the weight, squatted it, and then got it over head it counted as a full round. Partial rounds were also given in case you got the squat, but didn’t get the overhead. So you could have a score like 5 rounds, 1 squat clean. Because this weight was heavier than the previous weights, CrossFit headquarters said that getting the clean and the squat would count as 1 rep, so even if you failed at getting it over your head, you could continue on in the competition (if you fail at a workout or have to use a lighter weight then you’re out of the competition). That was great news for me because I had never gotten more than 100 pounds over my head. In fact before this workout I had never cleaned 110, squatted 110 once, and never gotten more than 100 pounds over my head. If I did this, it was going to be a lot of PRs (personal records). Tuesday and Wednesday I focused on my power clean. I went over it in my head quite a bit. I was really afraid I wouldn’t get it considering that Monday we just did power cleans and 105 felt tough. I guess because I had gotten the squat at 110 before, I didn’t really think much about it. That was a huge mistake. Thursday night when it was my turn, I knew all I needed was a power clean and squat to stay in the competition and I had 5 minutes to do it. I failed on my first attempt at the power clean. I tried again and failed again. My judge and friend Anna reminded me to use my legs more. The next time I got it. As I went down for the squat I was thinking about keeping my abs tight. They were tight, but my back wasn’t, so I kept leaning forward and wasn’t able to get up out of the squat. This same thing happened 2 more times. I would get the clean, but then fail on the squat. I was so disappointed that I started crying. My CrossFit buddies came over to cheer me up and gave me a pep talk telling me how great I was and that I should be proud that I got the clean. I love them. They are all so encouraging and supportive and great.
Before I left that night I picked up the bar and did some squats. All the sudden I realized what I was doing wrong. That night I was pretty bummed and couldn’t sleep. I kept thinking about squats. I knew I could do 110 if my form was correct, but failing had put some doubt in my mind. That next day at school I practiced my squat form in between my classes. I went to Lifetime Saturday and practiced some more. Sunday I was ready. I met one of our CrossFit Katy coaches, Leah, at the gym around 1 before everyone else was coming to redo the workout at 2. We went over my form and I practiced with some lighter weight and gradually worked up to 110. I got it no problem. Now I just had to power clean it, then squat it and I was good. My first attempt at the power clean failed. It didn’t matter because I knew I could do it and I knew I would do it. The second attempt I got the power clean. I took my time and got ready for the squat and then I squatted. This time I was able to come back up! I had done it! I was so excited I dropped the bar and started jumping! Then everyone reminded me that there was a second part to the movement. The 110 lb. jerk. I power cleaned the weight again and this time I didn’t have to squat it since I had already gotten it. I tried for the jerk and failed. Oh well. I was happy that I got my 1 and could continue on in the competition. Later I went back to the rack and practiced my split jerk. I figured if I could get 110 I’d try the workout one more time. I got 105, but when I tried for 110 my left elbow would not lock out. Oh well. 105 is more than what I could do before. All in all, it was a successful day.
I’m looking forward to this week’s workout and I’m really hoping for some lighter weight!
***I wrote this on Monday before the next workout was posted on Tuesday. Unfortunately, it's even harder than the workout before! Oh well...
To get to the CrossFit Games you have to qualify through regionals. Regionals takes place in June and it’s a 3 day competition to find the top 3 men and the top 3 women to send on to the CrossFit Games. To get to the regional competition you have to qualify through Sectionals. This year, sectionals is a 6 week process with one workout a week. Each week on Tuesday, CrossFit posts a workout on the Games Website and you have until Sunday evening to complete the workout and submit your score online. After the 6 workouts, the top 30 men and top 30 women in each region move on to compete against each other in the 3 day regional competition.
Even though I have no shot at making the games or even regionals, a bunch of us at CrossFit Katy decided we’d try it out anyway. It’s been a ton of fun and it brings a new level to our workout. Each Thursday night at 7 about 20 of us get together and do the workout in heats. We judge each other to make sure there’s no cheating going on and we cheer each other on even though we are technically competing against each other. It’s a great atmosphere and a lot of fun. After the Thursday night workout, most of us decide to take on the workout again either Saturday or Sunday to try and better our score. Even though we aren’t going to make it to regionals we still want to do our best, especially considering we post our scores online for the world to see!
The first workout was a 10 minute AMRAP (as many rounds as possible) of 30 double unders and 15 55 lb. clean and jerks. I ended up with 3 rounds plus 10 clean and jerks. I didn’t do this workout again although I should’ve. I know I could’ve gotten 4 rounds if I’d tried again.
The second workout was a 15 minute AMRAP of 9 100 lb. deadlifts, 12 push ups (CrossFit games style), 15 box jumps on a 20 inch box. The first time I did this workout I got 6 rounds, 9 deadlifts, and 8 push ups. The second time I did this workout I got 7 rounds, 9 deadlifts, and 4 push ups. I almost got another full round!
The third workout was a 5 minute AMRAP of 110 lbs. squat clean and jerk/press. Basically you could do this workout several different ways. As long as you cleaned the weight, squatted it, and then got it over head it counted as a full round. Partial rounds were also given in case you got the squat, but didn’t get the overhead. So you could have a score like 5 rounds, 1 squat clean. Because this weight was heavier than the previous weights, CrossFit headquarters said that getting the clean and the squat would count as 1 rep, so even if you failed at getting it over your head, you could continue on in the competition (if you fail at a workout or have to use a lighter weight then you’re out of the competition). That was great news for me because I had never gotten more than 100 pounds over my head. In fact before this workout I had never cleaned 110, squatted 110 once, and never gotten more than 100 pounds over my head. If I did this, it was going to be a lot of PRs (personal records). Tuesday and Wednesday I focused on my power clean. I went over it in my head quite a bit. I was really afraid I wouldn’t get it considering that Monday we just did power cleans and 105 felt tough. I guess because I had gotten the squat at 110 before, I didn’t really think much about it. That was a huge mistake. Thursday night when it was my turn, I knew all I needed was a power clean and squat to stay in the competition and I had 5 minutes to do it. I failed on my first attempt at the power clean. I tried again and failed again. My judge and friend Anna reminded me to use my legs more. The next time I got it. As I went down for the squat I was thinking about keeping my abs tight. They were tight, but my back wasn’t, so I kept leaning forward and wasn’t able to get up out of the squat. This same thing happened 2 more times. I would get the clean, but then fail on the squat. I was so disappointed that I started crying. My CrossFit buddies came over to cheer me up and gave me a pep talk telling me how great I was and that I should be proud that I got the clean. I love them. They are all so encouraging and supportive and great.
Before I left that night I picked up the bar and did some squats. All the sudden I realized what I was doing wrong. That night I was pretty bummed and couldn’t sleep. I kept thinking about squats. I knew I could do 110 if my form was correct, but failing had put some doubt in my mind. That next day at school I practiced my squat form in between my classes. I went to Lifetime Saturday and practiced some more. Sunday I was ready. I met one of our CrossFit Katy coaches, Leah, at the gym around 1 before everyone else was coming to redo the workout at 2. We went over my form and I practiced with some lighter weight and gradually worked up to 110. I got it no problem. Now I just had to power clean it, then squat it and I was good. My first attempt at the power clean failed. It didn’t matter because I knew I could do it and I knew I would do it. The second attempt I got the power clean. I took my time and got ready for the squat and then I squatted. This time I was able to come back up! I had done it! I was so excited I dropped the bar and started jumping! Then everyone reminded me that there was a second part to the movement. The 110 lb. jerk. I power cleaned the weight again and this time I didn’t have to squat it since I had already gotten it. I tried for the jerk and failed. Oh well. I was happy that I got my 1 and could continue on in the competition. Later I went back to the rack and practiced my split jerk. I figured if I could get 110 I’d try the workout one more time. I got 105, but when I tried for 110 my left elbow would not lock out. Oh well. 105 is more than what I could do before. All in all, it was a successful day.
I’m looking forward to this week’s workout and I’m really hoping for some lighter weight!
***I wrote this on Monday before the next workout was posted on Tuesday. Unfortunately, it's even harder than the workout before! Oh well...
Sunday, April 10, 2011
Sunday, April 10, 2011
Workout:
CrossFit Open Sectonal WOD 3
AMRAP in 5 minutes of
Squat Clean/Jerk- I did power clean and squat-
110 lb
I got the power clean and squat today!
I warmed up with
squats- 65, 75, 95, 110
power clean- 75, 95, 100
After I got one I went to work on my split jerk.
I got 65, 75, 85, 95, and 105! I almost got 110.
CrossFit Open Sectonal WOD 3
AMRAP in 5 minutes of
Squat Clean/Jerk- I did power clean and squat-
110 lb
I got the power clean and squat today!
I warmed up with
squats- 65, 75, 95, 110
power clean- 75, 95, 100
After I got one I went to work on my split jerk.
I got 65, 75, 85, 95, and 105! I almost got 110.
Friday, April 8, 2011
Thursday, April 7, 2011- Sectionals Open WOD 3
Workout:
CrossFit
Warm up
a few lifts
Sectional Open WOD 3
5 minutes of
squat clean and jerk- 110 lbs.
Cleaned the weight a few times, but couldn't get the squat. :( My squat form wasn't good. I think I can do better on Sunday.
CrossFit
Warm up
a few lifts
Sectional Open WOD 3
5 minutes of
squat clean and jerk- 110 lbs.
Cleaned the weight a few times, but couldn't get the squat. :( My squat form wasn't good. I think I can do better on Sunday.
Wednesday, November 3, 2010
November 3, 2010
Workout:
CrossFit
Warm up with inch worm, frankensteins, lunges
1-1-1-1
Clean and Jerk (split)
75, 85, 95, 105 (f), 100
WOD
1000 meter row
10 clean and jerks- 75 lbs.
30 burpees
Time- 8:40
Disappointed I didn't get 105. I couldn't clean it. I think if I'd been able to clean it I would've been able to get it up with the split jerk. We did split jerk back in August and I got 100 then also.
CrossFit
Warm up with inch worm, frankensteins, lunges
1-1-1-1
Clean and Jerk (split)
75, 85, 95, 105 (f), 100
WOD
1000 meter row
10 clean and jerks- 75 lbs.
30 burpees
Time- 8:40
Disappointed I didn't get 105. I couldn't clean it. I think if I'd been able to clean it I would've been able to get it up with the split jerk. We did split jerk back in August and I got 100 then also.
Saturday, August 14, 2010
August 4 and 8, 2010
August 4, 2010
1-1-1-1
Clean and Split Jerk
65, 75, 85, 95, 100
"Grace"
30 Clean and Jerks- 65 lbs. (85- Rx)
Time- 4:00ish, maybe 3:4? something
August 8, 2010
CrossFit in TN- backyard
Warm up with some stretching
4 rounds of
5 down and up hill
25 sit ups
25 push ups on toes
25 air squats
Time- 34:59
1-1-1-1
Clean and Split Jerk
65, 75, 85, 95, 100
"Grace"
30 Clean and Jerks- 65 lbs. (85- Rx)
Time- 4:00ish, maybe 3:4? something
August 8, 2010
CrossFit in TN- backyard
Warm up with some stretching
4 rounds of
5 down and up hill
25 sit ups
25 push ups on toes
25 air squats
Time- 34:59
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