If you’re interested in trying out our program at CFP, we’re offering scheduled group intros every week. Our next one is this Wednesday at 5:30 pm and Saturday November 3rd at 11am. Contact Matt at [email protected] to reserve your spot!
A. Take 20 Minutes to Practice or Establish a new 1 Rep Max Clean&Jerk
B. AFAP
21-18-15-12-9-6-3
Kettlebell Swings @ 1.5 pood/1 pood (American or Russian)
Lateral Jumps 24inch/20inch (1 Jump = 1 rep)
C. Perform the following without any rest:
1 Min of Lying Leg Raises
1 Min of Russian Twists 20lb/14lb
1 Min of Sit-ups
1 Min Plank
-Post results under comments
25 lb PR clean&jerk
5 lb C&J PR. Feels good.
WOD: 7:24 Rx American swings. Feels bad. This one really left me in a heap. It’s a keeper.
100# clean & jerk (should have referred to my journal as this was not a PR)
WOD: 7:25 with me & the morning queen, Kristine. Russian swings & lateral box jumps. This was a lung burner for me!
Didn’t PR in C&J
WOD I did in 6:40 it kicked my butt, but it felt good to be back!
No PR for me today, something was just off.
WOD: 6:31
I like having some extra core work at the end!
C&J 100#
WOD 8:09 Did American style for the first 21, then switched to Russian style for the remainder
C&J 65# that is a new high for me.
WOD: 5:18.
C&J 175# another 20# PR for this movement, and it feels pretty good.
WOD: 7:58, intense workout, took a lot out of me.
75 lb clean & jerk
10:33. I slowed Stacy down this am. 20 in box but didn’t do lateral jumps. 1pood KB
No attempts to max – just worked on form. Need to find out how to “heal up” my elbows….feels tender inside the joint on front rack positions still. Continuing to work on mobility to help this.
WOD 6:56 1.5 pood and 16 inch box
5# PR at 125# C&J Need to work on my form!
10:19 with Jenn at 16″ lateral box jumps for the first time!
A. Just practiced C&J. Not ready to put a lot of weight on my leg yet. Stopped at 145#.
B. KB swings/ball slams @ 20#
5:27
85# C&J (5# PR)
9:13 Wod. White kettle bell and 12 inch for lateral jumps for most of workout.
115lb C&J -working on proper technique and this evening I felt really good about.
WOD 8:43 Russian and 16inch box.
95#. Should have attempted 100, but went for 105. Cleaned it only. 🙁 Was hoping to PR today. Need to work on form.
WOD: 6:56 16 inch box, 1 pood.
Awesome as a partner wod! Thanks for being my partner Heather 🙂
C&J : 105# not PR
WOD : 6:47 @ 1.25 pood and 14″ weight stack.
Good WOD great coaching Shawn!
100# C&J – this was a 30# PR
WOD: 7:51 w/ 16″ box jumps and pink Russian KB swings. This one was rough at the end.
225 C&J 10# PR
245 Clean 20# PR
6:55 (Russian swings)
C&J 110lbs PR, it was not pretty but was very happy with myself.
WOD 5:45 Russian swings and 20 box
C&J 15# PR.
WOD 7:03
20 lb clean ad jerk PR
9:20 wod. 1.5 pood and 24 in box
lots of mobility
My first ever attempt at a PR in anything since I joined last month. C&J 145# WOD 6:41 scaled.
First 1RM C&J – 90#
WOD 7:17
No PR
WOD 7:44 RX
175# C&J 5# pr thanks for the advise Shawn
WOD: 9:25 American swings
C&J 145#, 10# PR. WOD 7:17 Russian swings with a black kb and 3 plates instead of the box. someday….
C&J 105# (5# PR). WOD 10:19 with Carrie. 1pd; 16″ lateral box jumps.
No PR today – wasn’t feeling it. 6:36 WOD with 12″ plates for lateral jumps and 1 pood. Probably could have gone up to 16″.
Dawn Johnson
90# C&J 15# under PR, 5.22 for WOD. did 1 pd, PVC pipe for lateral jumps but I think I could have used some weight plates
125# C&J first PR in anything.
8:11 WOD
A. clean-155#, jerk-140#
B. 6:17 -20in. box
A. could have cleaned more but worked on jerk instead
B. correction: must have been a 16″ box. Red KB Russian swings
Max back sq: 210… Then wt got to shoulder from wanting/ trying to drive up from heavy sq… 🙁 so stopped.
Wod: 8:43rx!!! ( first time in while I can write that!!)
Jumping side w/ o arm made it hard… But doable.