Wednesday,May 6, 2009

CrossFit ATL 2985 With the return of warm weather, the Magic Sponge emerges from its winter hiding place and makes its first appearance of the season.

Workout of the Day

Push Jerk 1-1-1-1-1-1-1 reps

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Showing 19 comments
  • Steve
    Reply

    (repost from yesterday — I posted this note very late)
    I ended up doing a little “arts & crafts” show at the 7pm class around making tape grips. A tape grip is basically an athletic tape version of the leather grips that gymnasts use when working with bars to prevent tears. For the folks who were trying to follow along when I made a couple of tape grips, here are two good on-line resources on how to make a tape grip:
    http://academics.georgiasouthern.edu/cet/SB/Gym/BigTapeGrip.jpg
    http://www.crossfitvirtuosity.com/blogs/articles/172-ive-got-to-hand-it-to-you-part-3
    I tend to overgrip the bar on pullups, so I usually end up with calluses (and tears) at the top of my palms, just below the finger joints. After ripping a couple of calluses last year I started using tape grips for heavy pullup days like Murph or Angie. Since then, no tears, and I’ve found that a tape grip will last indefinitely (literally thousands of pullups).

  • Margaret
    Reply

    B, I signed up yesterday and am excited to participate.
    Great information, Steve! I will ask you to show me how to make the loop at the top next time I see you, as I don’t really “get” it.
    One rep max on push jerk today was 50k. I could not make myself fail. I thought for sure 50 would do it, but I got it. That’s an 8k pr. It was a good day. DEFINITELY going to try the row, burpee, jerk workout tomorrow night if anyone’s up for it.

  • kba_cfatl
    Reply

    I wanted to go but I can not make it.

  • kba_cfatl
    Reply

    Good job.
    I am hoping I can PR also, I have been stuck on the same weight for many months which I think is mainly due to my mental blocks. What did tips do you have based on how you got 50k?

  • Margaret
    Reply

    I did split jerks. They are much easier for me, as the split part helps me get lower under the bar and they help me land in what I consider a more stable position. I also concentrated on two other things: first, not thinking about how heavy the weight feels when you pick it up off the rack, because that’s just defeatist; and second, being explosive in the transition at the bottom of the dip. I interpret this as what Brent means when he tells me to “be aggressive.” (As an aside, crossfit is the only place anyone has ever told me to be more aggressive than I naturally am–so thanks for letting me be me, but I digress.) I have a tendency to do the dip with my legs, and then just kind of stay down there like a saggy old lady. A bit slugish, if you will. If you can concentrate on making that change in direction faster, it will give you more power. Also, don’t land with soft knees, like in cheerleading or skiing. You should land and while your knees are bent, obviously, but they shouldn’t be squishy. Does that make sense? I am certain you have heard all of this before because I am not an authority and heard all of this from an amalgamation of poeple in the gym. We all have our areas where we struggle. Like, for instance, squatting. My jerk is now only 8 kilos lighter than my squat. I should be able to squat a great deal more than that.

  • BMW-CFATL
    Reply

    Push Jerk 1-1-1-1-1-1-1 reps
    80K, 90, 95, 100, 102.5, 105, 110, 115(x)

  • Heidi_CFATL
    Reply

    I’m up for the Norcal workout tomorrow Margaret.
    Push Jerks; 57kg, which is a PR, but if my form would only improve…it’s probably mental!

  • Marie_CFATL
    Reply

    Hey all,
    I am down in Florida for two weeks…and it is HOT down here. I am waiting for something bodyweight to come up so I can do it down here, but besides that I think I am going to try my hand at barefoot running on the beach. Going to start slow though…or else my calves would probably peel off my legs. See you all soon, and awesome job hitting all those PRs! 8kg is amazing Margaret.

  • Ryan Cook
    Reply

    5k on treadmill:
    24:35

  • Margaret
    Reply

    Thanks, Marie. We miss you and have fun!!

  • Margaret
    Reply

    Great! I am excited to do this with you because you will push me (and beat me). Can we do it tomorrow evening? I am going to the Amos Lee concert tonight and I might be out past my bedtime….

  • David Hodges
    Reply

    Heh, that’s what my CrossFit Total numbers look like. When I’m in good shape. And on steroids.
    And with loads in pounds.

  • Heidi_CFATL
    Reply

    Sorry sweetie! I can’t come in tomorrow night, hair appt, then dinner and movie..it’s my birthday!

  • Margaret
    Reply

    That’s right! Happy Early B-day! What are we doing to celebrate???
    Perhaps I can motivate tomorrow morning, depending on how late I’m out tonight, and if so, we’ll do this workout together. If not, be sure to post your time so I can be depressed 😉

  • Heidi_CFATL
    Reply

    Hope to see you, but do you rest as Robb Wolf said! I’ll post my time..silly..

  • Jonathan H CFATL
    Reply

    Watch out for some serious blistering on your feet too

  • kba_cfatl
    Reply

    I tried push jerks but after a fail my brain went into a downward spiral. Thanks for trying to help Mike.
    Then I tried to practice a 95# clean for Elizabeth and I failed a few attempts. My plan was to beat my PR but my brain had other plans.
    Finally, I finished Diane as Rx (major kipping HSPU) in 30:43, the last 2 reps of HSPU took me 3 minutes. I got to put my name on the board and I think I can do better next time.
    That is the longest I have spent in the gym.

  • VAS
    Reply

    Yes Kulsoom, it’s always fun to spend a lot of time in the gym.
    Push Jerks 105kg, failed at 110 3 times, but was close
    3 rounds
    10 125kg deadlift
    50 double unders
    6:50

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