Mobility:
Hip Mobility (Couch Stretch, Wall groin stretch) – Couch stretch will be for 2 minutes per side.
Roll out back w/ overhead position –
Courtesy of Mobility WOD. For the groin stretch, watch from about the 1 minute to 1:50 mark. That will be the stretch we do. Once in position, we’ll start pushing the knees out for 30 seconds. We’ll repeat this for at least 2 more sets. For rolling out the back in the overhead, watch the 3:10 to 4:10 mark. We’ll do 10 reps of this before moving on.
Skill:
Practice Clean & Jerk
Photo courtesy of The Rockzone. Natalie Burgener going through a full squat clean and split jerk.
You can practice either power cleans or full squat cleans(from the ground no matter what). Note: To efficiently move higher loads, the full squat clean works best, as successfully pulling your body UNDER the bar after the hip explosion means the bar does not have to travel as high as a power clean to get into your shelf/rack postion.
The jerk can be either regular jerk or split jerk, which ever you are more comfortable with.
which will prepare us for….
WOD:
Clean & Jerk 1RM:
After we have completed the above warmup on technique, reps for the sets will be 5-5-3-3-1-1-1-1, increase in weight every set.
Sets will be begin every 2 minutes
post 1RM to comments/www.logwod.com
Followed by the Med Ball Panny Game! What is the Med Ball Penny Game? Looks like you’ll have to show up to find out!
Post feelings of med ball penny game to comments
I had to take this down the other day, but now that all have made it through the class, I would like to congratulate all those who made it through the CrossFit Level One Certification last Wednesday and Thursday. Big thanks to Todd Widman, Nicole Gordon, and Joe Westerlin for great instruction and being all around great people. The world of CrossFit is better thanks to folks like you.
CrossFit Team Offutt Tactical Fitness 
I hit a C&J 1RM last night of #195 (10# PR.) My split jerk was atrocious but I got it. Power cleaned #205 but was unable to lock it out in the jerk. Still only able to get power cleans, slowly getting under the bar more to catch in a full squat. I have the same issue with my Snatch.
Superset
a) 3ME BP @70% w/45sec rest=#185 for 10, 8, 6
b) Rvrs Hyper Hvy w/45sec rest=#50 for 10, 10, 10
Thanks to Coach Marco for filming my Snatch work and quickly diagnosing that I am not pulling through my heels, not having my hips open and shrug before I start bending my elbows/dropping under the bar. All essential to moving my Snatch numbers up.
Film yourself or have someone do it, video doesn’t lie.
Felt good overall, neck still sore. Per Sergio’s advice, increased the fish oil to 8grams a day to help with recovery from the fall. Read an article from Poliquin stating that you can go as high as 35grams a day. Not ready for that yet.
Made parallettes for the family on Sat while waiting for the storm, we have them in our living room now. My oldest two kids helped me, it was a lot of fun. Can be done in about 30min. Now lets get that L-sit going.
35/M/195
BT
Started strict Paleo today. Gonna give it a 30 day run. Not calorie counting at all.
35g of fish oil… LOL!
Lots of good work this morning! On the clean, the one thing I saw overall was folks really need to explode once the bar hits mid-thigh. Use the hip power! You’ll be amazed how much more weight you can move when you don’t muscle the bar up!
Keep doin’ work!
Coach D
[…] If you are wondering what your 1RM for Clean and Jerk is, the last time we set 1RM on this was 16April https://totactfit.com/2012/04/15/monday-20120416-open-workout/ […]