Olympic Legs for Olympic Lifts

Andrei Aramnau of Belarus, men's 105kg

China's Chen Xiexia, women's 48kg

All of the Olympic lifts are leg driven, the jerk is no exception.  No matter what class they compete in there is a commonality in the elite level Olympic weightlifters, they have tree trunks for legs.  Both lifters pictured above are no different, and both were gold medalists at the 2008 Olympic Games in Beijing.  Don’t be deceived by the overhead pressing motion of the arms, the jerk is all about the legs.  Wednesday we’re working up to a one rep max jerk.  If your preference is a push jerk, or you’d rather split, focus on that big leg drive, and explosive hip extension.  Your legs are the key to nailing this lift.

We’re going to wrap up Wednesday with a short rowing and box jump AMRAP for a little conditioning, and just to make sure you completely use up those legs.

Strength: Jerk 5-5-3-3-1-1-1

200m Row
8 Box Jumps, 24″


Several of your CrossFit Fenway teammates are competing in the Beast of the East throwdown at CrossFit New England on Saturday, November 6th.  Many more are planning on coming out to support them.  Join us Friday, November 5th at 7:30 PM for a pre-throwdown potluck.  RSVP here, and post the item you’ll be bringing to the comments.

Compete in the most physically demanding obstacle course available on Saturday, November 13th in Marshfield at Ruckus Boston 2010Stephanie Schneider is helping to organize the CrossFit Fenway team.  Please contact her if you’d like to participate, as discounts are available for teams.

  36 comments for “Olympic Legs for Olympic Lifts

  1. Jen K
    November 3, 2010 at 7:46 am

    Jerk: 58kg – new PR thanks to Stacey’s expert coaching on the split.

    WOD: 4 + row – and still proud of myself every time I jump on the big box.

    • Scrappy
      November 3, 2010 at 9:01 am

      What a jerk! (Sorry, couldn’t resist)

    • Jen G.
      November 3, 2010 at 10:17 am

      “the big box”…I totally know the feeling!

    • Yosh
      November 3, 2010 at 10:50 am

      Great work Jen!

  2. Michael Cahill
    November 3, 2010 at 8:55 am

    As Justin’s nephew would say – “My shoulders are smoked”

  3. Scrappy
    November 3, 2010 at 8:57 am

    Somehow I missed split-jerks all summer, so 35kg is a PR. And I think that was the first time anyone has told me I was being “too dainty.” (Thanks Stacey)

    WOD — 4 + row + 3 box-jumps (20″). I need to man up and tackle the 24s in a WOD.

  4. Dan P.
    November 3, 2010 at 9:13 am

    Jerk: 75kg – a new PR, but I’m still not where I should be. I have a lot of work to do on this movement.

    WOD: 6 rds + row + 6 box jumps.

    This is the last workout before my wedding on Saturday. Thanks to everyone for all the well wishes and words of wisdom. Also, good luck to everyone competing on Saturday. I’d like to say I’ll be thinking of you, but my mind will clearly be elsewhere. See you all next week!

    • Stacey
      November 3, 2010 at 9:50 am

      Yay Dan!!! Have a blast!! Congrats!

    • Justin S.
      November 3, 2010 at 10:17 am

      have a great weekend Dan, enjoy it the day flies by. congrats!

    • Jen G.
      November 3, 2010 at 10:19 am


    • eric
      November 3, 2010 at 10:25 am

      Congratulations Dan!

    • Scrappy
      November 3, 2010 at 10:29 am

      Congrats to you both!

    • kevin
      November 3, 2010 at 10:48 am

      remember it’s “I DO”

      congrats dude.

    • Yosh
      November 3, 2010 at 10:51 am

      Dan….you’re getting married????? Then what was with all that one in a million talk?!?! haha

      Congrats dude!

      • Brian K
        November 3, 2010 at 12:00 pm

        Congrats Dan!

    • Jen K
      November 3, 2010 at 12:12 pm

      Aww congrats Dan! So excited for you. Have an amazing weekend!

  5. Julie D.
    November 3, 2010 at 9:29 am

    Jerk: 34 kgs, a scraped chin, and a rattled jawbone. PR.

    WOD: 5 rounds + 100 meters.

    Scrap, you should definitely give the 24″ box a whirl, it really doesn’t feel very different from the 20″.

  6. Nathan
    November 3, 2010 at 10:09 am

    Jerk: 90kg
    WOD: 6 rounds + 183m

    Congratulations Dan!

  7. Yosh
    November 3, 2010 at 11:07 am

    Hey guys!

    So I want to gage interest for a Paleo Delivery service. I have been in contact with a gentleman who recently started his own Paleo Meal delivery service in the Boston area. Right now, he only works with CFNE, but he is really interested in coming into the city to our box and CF Boston. I gave his meals a try this past weekend at CFNE, and they were FANTASTIC! This is a great opportunity for those who have always wanted to try and start Paleo, but either don’t want to cook or lack time throughout the day. Please email me at jstoklos@gmail.com if you are interested in learning more. I will getting more info in the meantime! Hope everyone is having a great day.

    • Yosh
      November 3, 2010 at 11:12 am

      Sorry, here’s his link http://www.paleocomfortcuisine.com

    • Haley
      November 3, 2010 at 7:55 pm

      the shepard’s pie was sooooo good. i’m totally interested since i’m useless in the kitchen…

  8. Jen K
    November 3, 2010 at 12:13 pm

    Side note: the cheerleading squad is looking for an extra pair of arm skins for Saturday. They will not be worn for WODing, just for effect. Anyone?

    • Haley
      November 3, 2010 at 1:40 pm

      Oh boy, I like the sound of this… but you guys can’t make me laugh while I’m trying to compete!

      • POPE
        November 3, 2010 at 3:06 pm

        have you met us? can’t promise anything, Haley.

  9. kevin
    November 3, 2010 at 2:03 pm

    Jerk: 70kg (another PR–I’m on a roll after bumping from three to four days–woo hoo!).

    WOD: six rounds even

    • Yosh
      November 3, 2010 at 4:42 pm

      Great work Kevin!

  10. POPE
    November 3, 2010 at 3:16 pm

    test comment

    • POPE
      November 3, 2010 at 3:20 pm

      crap. i meant to say

      70kg – 4rds + 200m.

  11. Brian K
    November 3, 2010 at 7:38 pm

    80kg jerk. WOD 6 rds plus 200m and 4 box jumps

  12. David
    November 3, 2010 at 8:08 pm

    Jerk: 60 kg (PR up 20 kg)

    WOD: 6 rounds + 135 m

    • David K
      November 4, 2010 at 5:49 am

      Bra jobbat tunnis, snart jerkar du lika mycket som jag pressar :P

  13. Eric P.
    November 3, 2010 at 8:13 pm

    7rds + 164m

  14. mo
    November 3, 2010 at 8:54 pm

    60kg Jerk

    5 rounds + row

    I am definitely interested in meeting on Sat.. I am not sure I will now anyone who is not competing but there supporting but I will find the folk cheering for people from our box.

    See you there and maybe Friday

  15. Francesca
    November 3, 2010 at 11:56 pm

    jerk: 48kg (pr) definitely should have pushed for more, but i’ll take it.
    wod: 5 + 170.

  16. Petar
    November 5, 2010 at 10:49 am

    8 rounds

  17. Frank
    November 7, 2010 at 7:01 pm

    Jerk 85kg
    Wod 6 rds + 50 meters

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