Push Jerk

All posts tagged Push Jerk

WOD 2014-02-25

Posted by bronick on February 26, 2014
Posted in: CrossFit, WOD. Tagged: , , .

http://www.norcalcrossfit.com/blog/128/norcal-crossfit-feb-25th-2014

Strength WOD:

  • Jerk – 5 Rep Max
  • Jerk – 3RM
  • Jerk – 1RM

Metcon WOD:

  • 1-10 Push Jerk
  • 10-1 Ring Rows

Results:

  • Jerk 5RM = 135# (PR*)
  • Jerk 3RM = 145# (PR*)
  • Jerk 1RM = 165# (PR*)
  • Metcon = 12:01 @ 95#

*While none of the jerks came close to my old PRs, our new tracking system (http://www.workoutinbox.com/) says they are PRs. I’m incline to go with that… since I kind of feel like I’m starting over with CF, having been some bad with my eating and training the past few years, its more realistic to have a new set of PRs to work off of than the old ones which aren’t very relevant to my current fitness level. That doesn’t mean I won’t try to get back to them, it just means that I’ll have a relevant reference point for progress again.

As for the metcon… I think I chose wisely with the weight, as its not the weight but rather the repetition that gets to me. They technically cut us off at 12:00, but since it took me a little while to get from my bar to the ring on the other side of the gym, I finished that last rep.

2012-07-24 WOD – SP, PP, and PJ

Posted by bronick on July 24, 2012
Posted in: WOD. Tagged: , , .

I haven’t been logging most of the WODs I’ve been doing (but I have been going to the gym at least a few times a week), but figured I should log this one since its kind of a strength/skill checkpoint…

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

RESULTS:

SP #125
PP #135
PJ #155

Followed up by Tabatha burpees!  I definitely need to work on my front rack position, as this workout pretty much killed my wrists since they took up a lot of the force that my shoulders should have due to the lack of flexibility.

 

2011-03-02 WOD – 5 Rounds + Burpees Day 92

Posted by bronick on March 2, 2011
Posted in: Burpee Challenge, WOD. Tagged: , , . Leave a Comment

WOD:

Pratice handstand work.

Then 5 Rounds of:

  • Option A:
    • 20 push press @ 95#
    • 15 burpees
  • Option B:
    • 10 push jerk @ 135#
    • 15 burpees

Rest 1 min between rounds.

RESULTS:

16:23 (Option A)

Worked on part of the progression to the freestanding handstand that was posted on the Gymnastics WOD site a while back. Basically I scissor kicked  up against the wall to the point that when my feet are split, the one foot rested against the wall and then slowly tried to bring the feet together. Almost got it one time.

As for the WOD, I was the last to finish  but I did finish. Once again, not have a good front rack and wrist strengh where my week points. From round 2 on, I was lucky to get 4 jerks before I dropping the bar and having to clean it again. On the up-side, this did get a fair amount of my burpees out of the way ;-)

Burpees Day 92:

75 (in WOD) + 17 (post WOD) = 92 done for the day.
10+15

+17 burpees

WOD – “DT”

Posted by bronick on July 22, 2010
Posted in: WOD. Tagged: , , . Leave a Comment

WOD: “DT”

Five rounds for time of:

  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps

RESULTS:

20:25 @ 135#

As usual my wrists where the week point and the last few rounds I was only doing 2-3 jerks at a time. I also had an interesting talk with Rick, as it is the top side of my wrist which were the most strained. Neither of us could figure out what I was doing to cause that, as you would think it was the underside which was getting stretched.

I did try the hook grip which REALLY saved my forearms. Granted my thumbs where a little sore, but my forearms where fine which was great!

WOD – The Jem (aka 2,4, 6, 8…)

Posted by bronick on June 15, 2010
Posted in: WOD. Tagged: , , , , , , , , . Leave a Comment

WOD:

For Time:

  • 2 50 meter tire flip (up and back is one)
  • 4 Prowler Pushes (up and back is one) @ 95#’s
  • 6 Stair assents (up and down is one)
  • 8 50 meter sprints (up and back is one)
  • 10 Shoulder Press @ 95#’s
  • 20 Push Press @ 95#’s
  • 30 Push Jerk’s @ 95#’s
  • 40 KB Swings 1.5 pood
  • 50 Burpees

Done is any order, broken up any way you want… except you MUST finish with the 50 burpees.

RESULTS:
35:53

Jason called this one a “jem”, and it sure was. He did modified the workout to only have 1 prowler push instead of the original 4, as I guess it was a bit much for folks. I started with the KB swings and the only thing I broke up was the push jerks. Here is my workout:

  • 40 KB Swings 1.5 pood
  • 10 Shoulder Press @ 95#’s
  • 8 50 meter sprints (up is one)
  • 6 Stair assents (up and down is one)
  • 20 Push Press @ 95#’s
  • 10 Push Jerk’s @ 95#’s
  • 1 Prowler Pushes @ 95#’s
  • 20 Push Jerk’s @ 95#’s
  • 2 50 meter tire flip
  • 50 Burpees

The push jerk took quite a while as I was only doing sets of 5 at a time and the other one that hit me hard was the sprints. These were actual sprints and not jogs.  Oh, and the burpees at the end sucked!! It definitely was quite the workout and a long one compared to the past few 10min type workouts we had recently… but it was good workout.

WOD – Row, Jump, Press

Posted by bronick on May 20, 2010
Posted in: WOD. Tagged: , , . Leave a Comment

WOD:

Row 250 meters
30 Box Jumps
10 Shoulder to overhead @ 135#’s

Rest 2 minutes then repeat for a total of 3 times. Goal time here is sub 2 minutes per round.

Results:
(started at 1:30) 6:43, 14:55, 22:29 = 20:59

I really should not have gone with the 135#, rather than shoulder to overhead I ended up doing more ground to overhead :-(

WOD – Push Jerk + Metcon

Posted by bronick on January 15, 2010
Posted in: WOD. Tagged: . Leave a Comment
WOD
Push Jerk 1-1-1-1-1

Metcon:

Run 800 meters

20 Push Ups

20 Push Press at 45#

Run 400 meters

30 Push Ups

30 Push Press at 45#

Run 200 meters

40 Push Ups

40 Push Press at 45#

Run 800 meters


Results
135-155-165-175-185(f)

Metcon: 22:56
Did regular pushups for first round and then switched to the knees after… But didn’t help as my shoulders are dead.

••Ben••

(iPhone iRonick)