Clean it, jerk it, rest, repeat.

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Thursday 091112
Clean and Jerk 1-1-1-1-1-1-1 reps
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This sounds like fun
Video of interesting muscle-up variant (via)
Finding your balance (or why your running sneakers aren’t helping your weightlifting)
Modern fitness standards: how do you measure up?
Why eggs could be getting harder to peel
Introducing hip mobility and lumbar stability
Vegetarians who eat meat
CFNYC represent!


  • From the CrossFit Brand X forums:
    Today, everyone is a Big Dawg. If you are unfamiliar with the movement pick a light weight and work on your technique.
    Here is a video of the Clean:
    Here is a video of the Jerk:
    And a couple of inspirational videos:
    Connor at the Games
    Kallista at the Games
    Also, let me add that today is not the day to wear your running shoes. Weightlifting shoes are best, but low-top Chuck Taylors (or some other sort of hard-bottomed, flat shoe) will also work pretty well. If you don’t own either of those, then do the WOD in socks or Vibrams. Wondering why? Read this:

  • Kirk

    Still behind…
    “Mindy”?… “Mandy”?… “Cary”, or “Candy?
    No location for pull ups so did:
    5 HSPU
    10 Sit Ups (I learned my lesson about mixing HSPU and Push Ups) – froggy, feet un-anchored
    15 Squats
    12 rds + 2 HSPU
    Working out at 7500 feet really sucks.

  • Jeffrey B.

    The egg article is asisnine with it’s description of a shell problem. The simple solution to get the shell off is add table salt to your pot of boiling water. It handles the alkalinity issue with a far more common condiment that is in all liklihood beside you stove as I type.
    I publically shame anybody considering the egg extractor as a reasonable solution.

  • mike n.

    I ran into some kid on a flight back from iceland yesterday who works out at crossfit in copenhagen and he said he emailed and wanted to stop by and workout in new york. just a heads up to whoever reads the email.

  • Emerson

    Kept it light b/c my form on these is still crap.
    95, 95, 95, 115, 115, 115, 115
    Jeff said that by the end my cleans almost looked like cleans and my jerks almost looked like jerks. So at least there’s some progress.

  • torch

    fighter pull ups: 20-16-12-8-4-2

  • Avery

    As someone who hard boils eggs every morning for a living, I don’t think that it’s totally an asinine issue for the average consumer. The point of this article is to show how egg production has come a long way in the past decade as more supermarkets are starting to source them locally, and now people are wondering why they can’t peel their eggs – a quality problem in my eyes.
    I’d also like to note that adding salt or another form of alkaline to water doesn’t necessarily make peeling of really fresh eggs any easier. Get them from the chicken a day or two after they are laid and they are literally impossible to peel.
    Not that most of us get eggs that fresh, but shopping at the farmer’s market will increase your chances. Best bet is to keep an eye on the use by date (or alternatively, a date they were packed in the carton), use your freshest eggs for preparations like poaching and frying, and the older eggs for hard boiling, ideally at least two weeks old.

  • Jeffrey B.

    I’m an avid boiler as well. In my experience, shells are always a pain to peel without salt in the water regardless of farm fresh – or mass produced egg-factories. I feel that a science experiment is in the works here.
    I am happy that you were willing to write 3 paragraphs on the matter. It’s a passion I am happy to share. How about joining me shame those who use the egg extractor?
    Jeffrey B.

  • Sara

    I have t-shirts for FGBIV for the following people:
    Mike M, Martin P, Ian C, Kent B, Daniel T, Zach, Roger B, Alexei, Chris O, Avery, Casey B, Sophie.
    You can pick them up from me between the hours of 5 and 9pm weekdays or at Allison’s lunchtime class.

  • Avery

    Jeffrey B.,
    Yes, usually I’m not compelled to write such lengthy responses to the articles, but I obviously share the passion of the great egg. To think of all the eggs I have cracked or peeled in my lifetime!
    From a professional standpoint, I think it goes without saying that I will shame all those who would even think of using the egg extractor.

  • Reagan

    Black Box (236,236)

  • Kent B

    made up 5k in brutal crosswinds at East River Park track: 20:50 not fun

  • Martin


  • kj

    I’m more than fairly certain that this was the most weight I’ve ever had above my head.

  • Brett_nyc

    255 C&J PR by 5lbs
    260 fail
    260 fail
    260 really ugly clean PR, missed jerk
    Need to work on rack position flexibility

  • Sara

    all power cleans… Really need to learn how to do squat cleans

  • Sara! Of course you beat me! I’m not going first next time!
    95-105-115-120(f)-120-125(f)-125(only got the clean, failed on the jerk)

  • Zach Singer

    Stuck at work – can’t really C&J here…but they did let me front squat.
    185 x 5
    225 x 5
    245 x 5
    265 x 3
    275 x 1
    285 x 1
    295 x 1 (PR)
    300 x 1 (PR)
    305 x 1 (PR)
    Resting tomorrow for the gymnastics cert this weekend. Anyone else going?

  • Craig_Cinci

    225, 235, 245(f), 245, 255(fx3)
    Just exhausted. Whole body hurts.

  • Mike Mishik

    135-155-175-185(f)-185 – 190 (f) – 190 (f)

  • Sara

    Sophie, you can kick my ass at Eva tomorrow… last time it took me over an hour and made me cry.

  • Mike K

    Been a bit off this week with my schedule… and something I ate didn’t agree with me too well yesterday, but getting back on track today.
    235fx4 on the jerk – I definitely have more weight the clean… but need to do a lot more work on the jerk.

  • Lenny

    Prob could have done more with more practice.

  • Hari

    135, 140, 145(F), 135, 135, 135, 135
    Terrible Day. PR is 160.
    (68,54), (55, 42), (61, 48), (29, 15)

  • Jeni

    Court and Hari,
    Thanks for all your help on form ~