All Jerked Up

BLACK BOX WOD (current skill: the jerk):
jerk 3-3-3-3-3


I love the Push Jerk, but haven't been able to do it in a WOD in a few months. It was cool to get back to this exercise. Another fun strength day at the Black Box.

Warmup: 45x3 - 65x3
WOD (x3): 95 - 115 - 135 - 135 - 155 

THE HICCUPS WOD

I was actually fired up to come into Crossfit today but it turned into a bit of a blase day.  I got a lot out of the workout skill-wise, but I didn't push the weight at all (I hadn't done half of the exercises before) so it was more of a skill-builder than a typical skill day workout.  We had the option of doing Wednesday's WOD, since CF NYC was closed that morning from the snow storm.  But I opted to stay on task...I guess going into the weekend it would have been a better choice to do the Wed WOD...either way, here was what I did:

(5 Rounds)
Hang Clean
Clean
Push Jerk
Split Jerk

Hey...HCPS...the HICCUPS WOD!  I'm such a fuckin nerd...

Weight: 65 lbs.

Now I've done 100+ lbs on push jerks before, but I wasn't going to make the mistake of thinking that automatically translates to cleans.  So I started with 65 and felt good about just staying there.  It was just enough weight to emulate proper form, but not too light to feel like I wasn't getting a workout out of it.  All in all I was happy with my progress on the split jerk, but it was a lighter day at Crossfit for sure.  One thing I was psyched about was that during the warmup I tried an assisted pullup and I actually came up 3-4 inches, using the largest assistance band.  I'll get there...fun to check in on the pullups from time to time...after that I just hung from the bar a few times.

I had a 2-3 minute staredown with the support beam that I did the handstand against the other day.  The beam won...I'll try again on Monday ;-).

Jerk...ME ON!!

I've never attempted the Push Jerk before, so I was a bit apprehensive coming into today's WOD, especially because we did Shoulder Press on Monday.  Here's the WOD:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

We started with a warmup of two rounds of Samson Stretch, 5 "centipedes" (I think that's what Jeff called them...pushup then walk your legs up to your hands), then 10 kettle bell swings.  Then we partnered up and hit the racks.

Here are my weights:
Shoulder Press (x1) : 65 - 85 - 85 - 90 - 95
Push Press (x3) : 95 - 115 - 115 - 125 - 125
Push Jerk (x5) : 95 - 95 - 115 - 115 - 135

During the Push Jerk Sara observed my form and said it looked like it was way too easy for me, so I gained some confidence, tried more weight, and after it was done I feel like I left some weight on the table.  She says it looks like I can push jerk 165 no problem.  I guess I'll wait until next time to find out.  But I'm more than happy with where I got today, and I have to say especially for my first time I absolutely killed it on the Push Jerk sets.  I was able to tweak my form, and with some help from Jeff adjusted my grip position, and I got some really explosive reps in where I felt I was really able to get the weight up there. 

A side note on GHD situps...I was kind of bummed to miss yesterday, but I also didn't feel comfortable with going from zero GHD situps to a WOD with 90 of them.  Until today I didn't even attempt going past parallel.  So I did five of them to get the feel for the full motion.  Some guys helped me with form, and I was able to adjust and do 10 of them.  I paused after each one because the feeling was similar to what I felt when I did forward rolls a few weeks back...kind of dizzy.  The guys explained that its important to not tense the abdomen on the way back, so to bend the knees and relax on the way down, then explode up using your quads.  I look forward to throwing a handful of these into each of my morning warmups to get more comfortable with them. 

That's it for now...Peace...