This Friday’s a testing day. The “and more!” actually comes first, and is really the focus, as we see what kind of weight you can move from ground to overhead with the clean & jerk. Whether you know it or not, you’ve been prepping for this test over the last month or so. Pulling back the programming curtain a bit, the strength training over that time period has been designed with this max effort day in mind. Squat, power, or split, the choice of style is all yours, as we see what you’re capable of.
June 29, 2012
Strength:
15 Minutes to Establish a 1RM Clean & Jerk
WOD:
Annie
50-40-30-20-10
Double Unders
Sit-ups
Compare to 110916
Announcements
Fenway Park Spartan Sprint on November 17th, 2012 the creators of the Spartan Race series are turning Fenway Park into a 1 mile Spartan Sprint obstacle course. It’s in our backyard, and rumor has it another local box is putting a team together, so let’s represent! Kevin Kittredge has agreed to lead the CrossFit Fenway team, so please contact him in the next week if you’re interested. More race details are available here.
Hyannis Hyball Invitational is a charity softball game being put together by CrossFit Fenway’s own Sean O’Connell to benefit the Big Brothers/Big Sisters organization. The event is July 28th at 10 AM in Hyannis, MA, and all of CFF is invited. Please check out HyannisHyball.com for more information.
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C+J: 115# and got 120# cleaned, but not over head. I was already over time, but I know I can hit this. Looking forward to testing this one out again!
WOD: 7:04. I cut about 35 seconds off my previous time from the last time I did this in Somerville by going unbroken, so now I just need to get faster sit ups!
Special shout out to James, who has put so much time and effort battling double under frustration and putting in work on getting those down. Today, he went damn near unbroken and cut about 3 minutes off his time from September. SO PROUD!!!!
CAL, STOP EMBARRASSING ME!!!!!!!!!!
JK
C+J: 80kg. Failed getting my first rep overhead at 80kg, so I did not have a chance to surpass my PR of 82kg. Next time.
WOD: 7:10 Rx. As Cal said, cut my time down from 10:04. Feels good to have doubles after a long frustrating battle. Great job 6am!
Yay Cal!!
And don’t worry Shorty, no one knwos who this “James” character is. ;-)
OK Dr. Frankenstein – your experiment worked. This morning, I had a 1 rep PR in my clean, my push press, and my C&J (not to mention Annie). Glad to see the method behind the programming madness.
C&J: 80kg – all cleans were power cleans. I have to get more comfortable with squat cleaning heavy weight.
WOD: 9:04 Rx – My previous Annie score was around 15 minutes or so (I can’t seem to find it), so I was thrilled with this.
C&J – 110kg – I squat cleaned 120kg but failed on the jerk and dropped the bar on my head. Will get it next time!
Annie – 7:25 Rx
Nice work 5:30
C+J: 95 KG
WOD: 7:32 RX
and for the record – I am glad I was able to get my chins (all 3 of them) through in the photo.
C & J: 85kg – This went up overhead easily. I couldn’t seem to clean any more weight, though. I know what I have to work on.
Annie: 7:04 Rx – Way too many mess ups on the rope, especially on the round of 30.
C&J: 73kg (need faster elbows)
WOD: 6:23 Rx (double unders were fast today! only missed on one DU rep…)
Cal + Shorty = my favorite 6 am couple. Cal, you embarrass “James” and I’ll continue to embarass my better half. Proud doesn’t even begin to describe it.
C&J – 55 kg…just couldn’t make 60 happen…the goals, they continue.
WOD – thank you to everyone who patiently waited for me to do single, single…double! 29/30. I’d like to think my first round of sit ups were pretty fast though. Silly jump ropes!
Congrats to Amanda Rochelle for being a great coach this am (and always) and for also Cleaning and Jerking 55kg. LIKE A BOSS.
C&J: 60kg. Tried 65kg three times: got the bar racked on the second try, but my form was so bad (back arched, knees bent) that out of self respect I decided not to go any further.
WOD: 8:40 with singles. My DU goal for June was not achieved, but Christina gave me some valuable advice after class that I will put into practice when I am not exhausted and soaking wet.
C&J (more like Clean & Push Press): 55kg. Don’t know how to jerk. Guess I should learn.
WOD: 9:41 with singles. Need to purchase a rope and get doubles. I’ve been at Fenway for too long not to have them.
C&J: This was a mess. I did 40k today, but lifted more weight with better technique when we did split jerks earlier in the week.
WOD: 10:25. My doubleunders made a triumphant return on the set of 30!
so…
ANNIE last Sept. – 14:55
ANNIE this time around – 10:29
i didn’t look at my previous time before getting started, but i figured i would probably do worse, with the calf injury and all. but with me still rehabbing, that was OK, as long as i finished it. plus it would be my first time jumping rope in a WOD in a while… needless to say, i’m thrilled with this result. thanks to KP, Eric, Cal, Shorty and everyone else who cheered on as i got this done this morning!
PS: if anyone wants to join in and continue this June’s CFF birthday celebrations, come join us for a drink or two up on the roofdeck of Legal Harborside this evening!
Temazcal!
[...] A Day Months in the Making August 30, 2012By ericFriday we’re testing a one rep max deadlift. Rather than doing lots and lots of heavy deads to prepare for this test, we’ve instead focused on technique and speed in more dynamic pulling movements (the snatch and the clean), paired with plenty of low bar back squatting, probably the best exercise for developing posterior chain strength. Obviously advancing our skill in the more complex Olympic lifts was a goal, but I believe this work will also yield pure strength improvement in the slow lifts. I’m looking forward to lots of PRs and high-fives. August, 31, 2012 Strength: Deadlift 1-1-1-1-1-1-1 WOD: Annie 50-40-30-20-10 Double-unders Sit-ups Compare to 120629 [...]
[...] Compare to 120629 [...]