A Different Kind of Jerk

Monday we’re jerking from behind the neck.  If you’re looking to max out your overhead squat, you need to be able to execute this movement, because if you can’t get the weight up, you don’t get to squat it.  Since the bar is starting from behind the neck we don’t have to worry about that pesky face getting in the way, but we are going with single reps, so heavier loads can be dumped to protect those vertebrae.  The distance the bar travels during a rack jerk is generally shorter than that of a standard front loaded jerk, allowing more weight to be moved to lockout by the leg drive and hip extension.  Not only is this going to make us stronger, but it will also help increase confidence in other overhead lifts.

October 18th, 2010

Strength: Rack Jerk 1-1-1-1-1-1-1

WOD:
50 Pull-ups
50 Burpees
800m Run

Announcements

Work on your agility, coordination, and balance.  Join your CrossFit Fenway friends at the Havana Club in Central Square on Saturday, October 23rd at 9 PM, for a night of salsa dancing, socializing, and fun.  Lessons and libations are available to help you learn the moves.  Like any WOD, proper footwear can help performance, so try to avoid rubber-soled shoes that will grip the floor and make turning more difficult.

The Beast of the East throwdown at CrossFit New England is Saturday, November 6th.  Our athletes are getting ready.  Mark your calendars, and get ready to come cheer on your CrossFit Fenway teammates.

Compete in the most physically demanding obstacle course available on Saturday, November 13th in Marshfield at Ruckus Boston 2010Stephanie Schneider is helping to organize the CrossFit Fenway team.  Please contact her if you’d like to participate, as discounts are available for teams.

11 thoughts on “A Different Kind of Jerk”

  1. Rack jerk: 57kg, blowing my old PR of 50 out of the water. These were a little scary but super fun. Big thanks to Joe for cleaning most of them for me!

    WOD: 13:29 with red, then purple, then both on the pull ups. The 800 wasn’t quite as hard as I thought it would be after the burpees.

    Hope everyone has a great day and send some kick ass vibes to Stacey out west!

  2. Rack jerk – 75kg .. same as my jerk from the front, so i probably should have done more..
    WOD – 13:16Rx

    Good luck, Stacey!!

    1. I thought about that too. Maybe next Monday we don’t do burpees?

      I had dinner with a friend the other night who apparently does burpees during her cardio kickboxing class. We then talked about how much we hate them.

      (I mean, love them…)

  3. Rack Jerk- 45kg…should have gone heavier since I’m pretty sure I can OHS more than that. I got scared about dropping the weights on my head…

  4. WOD – 11:19 Rx.
    I found my breakdown of times to be interesting for this WOD.
    Pull-ups took 3:50, Burpees took 3:45, 800m run took 3:44. Very similar times on all 3.
    Also nothing quite like this brisk autumn air. My lungs are not used to it yet.

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