Wed, May 28th
Workout of the Day:
21-15-9
Split Jerks, 45Kg
Lunges
Push Ups
Post times to comments.
Today’s workout is brought to you by the letter D
Shane’s perfect Front Squat
Fixing the Split Jerk, Coach Burgener…[wmv][mov]
Jerk drill, Coach Burgener…[wmv] [mov]
Jerk Efficiency Demo…[wmv][mov]
Comments (20)
In answer to all your questions..
Ruairi, yes you finally twigged it congratulations many alter ego’s is me…
Ed, I don’t preach about something unless I have obtained what I’m preaching about. Its amazing when you are all cornered in relation to Glassman’s current build you’s all use deflection and what not to avoid agreeing with me.
Bottom line whats his excuse for falling out of shape! I’m assuming he was in shape of course at one stage.. Ok he’s no spring chicken but age is a very poor excuse for anyone losing their figure.
Its like the Martial Arts. Take karate, tae-kwon-do etc. The instructor has the balls to try and tell you what will work on the street or in a live scenario. Yet he has probably never been in an altercation himself. Thats Ireland for you.
Week Three
Pull-ups 5-5-4-3-4-3-2-2 = 28 (down by 1)
Push-ups 20-17-10-10-7-8-9-8 = 89 (up by 9)
Sit-ups 10-8-8-8-8-8-8-8 = 66 (up by 11)
Squats 24-25-25-21-20-20-21-24 = 180 (up by 19)
disappointed with my pull-up score, i was aiming for five in each round, but that didnt last too long
What difference is there in a push press and split jerk BTW?
Colm,
This video should explain the difference between a shoulder press, push press and push jerk. In a split Jerk, one leg goes forward and one back as you come underneath the bar. Olympic Lifters seem to favour this, most likely because it allows you to get under the bar quicker, or further under the bar, than a push jerk. Some Oly-lifters prefer the push jerk, however, and it is an easier movement to teach.
Liam/Paul/Damo/Anton etc – Now that everyone has finally gotten fed up playing the “oh, I didn’t know it was the same guy everytime” game, I just want to let you know that I don’t bear you any animosity. I say this in light of the fact that I’m pretty much the only guy around here who’s said any overtly mean stuff to you the entire time you’ve been hanging around, so I hope it means something to you.
Granted you seem to have pissed Kyle off a little, but he’s an extremely nice guy and I’m sure he’d forgive you if you apologised.
So you’ve been misrepresenting yourself and lying to us on here for months. So what? I can’t speak for everyone else, but personally I don’t care. I do think it’s a little strange, and it has been a bit of an insult to our collective intelligence for you to actually think you were fooling anyone, but in my eyes you’d be redeemed just by walking in the door of the gym and saying “Sorry for all the bullshit guys, I messed up, would it be ok if I trained with you?”.
Everyone from children to senior citizens to UFC fighters and everyone in between is welcome in any crossfit affiliate. If it turns out that you’re not actually a former advanced-level powerlifter and renowned martial arts expert who has trained with all the greats, that’s ok. Hell, it wouldn’t bother anyone if you turned out to be a 13 year-old kid who’s spent too much time reading on the internet, just as long as you were honest about it. At this point it would take some admirable balls to come clean, and I would respect you for that.
Thing is, despite the fact that I don’t actively dislike you, I have absolutely zero respect for you right now (and I wouldn’t be surprised if no one else around here did either). You know what you have to do to earn it. I’m going to follow Kyle’s lead of not replying to any more of your posts until such time as I’ve shaken your hand and said “Good workout”.
should have specified to “what’s the difference in benefits of the two?” It would seem that the split jerk also gives more stability for heavier loads.
I think split jerk v. push jerk is a better comparison than split jerk v. push press, Colm. A fair bit more weight involved in a split/push jerk for most people? The split jerk is the one I can go heaviest on personally anyway.
When doing ‘Grace’ I used to alternate but eventually I decided that the split jerks felt marginally ‘easier’. Although in Manchester I found out that I was recovering wrong out of the landing (who knew there was an appropriate technical way to step back out of the landing position, I thought lurching around like a drunk was all there was).
Moving house. I actually filled my car to the roof full of stuff I probably should throw away half of. Thankfully tonight’s workout doesn’t look too dreadful.
Two questions:
1) What ever happened to the group tabata experiment?
2) Will: what are you thoughts on meeting zone ratios for the day rather than each meal. Insulin spikes are bad and you greatly increase your chances of having one on a high carb meal, but then the rest of your day must be lower carb to meet the daily total, theoretically eliminating insulin spikes for the next 24 hrs or so. I know zone as rx’d is much better; just wondering if there is any benefit at all to the daily approach.
good luck with the move Ruairi.
Thanks for the feedback re split jerks guys.
Would highly recommend doing the tabata experiment, im already getting better scores than the first week
Colm, more jerk info here: http://media.crossfit.com/cf-video/CrossFit_SherwoodPushJerkBenefits.wmv
Kyle – 1) Bascically, I got fed up with it! I’ve got graph’s for the first 7 weeks if you wanna see em, they basically say “we stagnated pretty quickly due alcohol consumption”. The thing was so poorly controlled that I abandoned it as scientifically meaningless.
2) The Zone is at it’s heart a ratio of protein:carbohydrate designed to mediate insulin release with glucagon, allowing you to kinda manipulate your effective insulin sensitivity to a certain extent each meal.
If you wanted to move your carb blocks around you could probably do it pretty successfully by eating higher carb meals at times when your insulin sensitivity is higher, such as at the end of a fast or after a workout.
You’d probably still get a lot of the benefits of it this way, what did you have in mind?
any chance of a WOD involving push jerks soon Coach?
Apologise for making the site look like it has more visitors than it actually has!!! My real name is indeed Liam and pretty much all of what I said it true even including training with El Guapo and my stats.
The whole Glassman issue finally silenced all you guys! Keep up the good work though. I think I’d rather listen to a 43 year old Bas Rutten or a Randy Couture who’d put any man regardless of age to shame than Coack Glassman who’s been indulging on one too many sticky buns!!!!
And yes both Randy and Bas are avid fans of specicifity and isolation aint that strange.. Oh almost forgot both have yep you guessed it a visible six pack!!
All the best.. Liam
Kyle would forgive me if I apologised! You’d swear I insulted him personally is Glassman his Dad or what!! Come on guys you’s all take this whole business too seriously. From ripped callouses to taking facts as insults to paleo dieting and restricting yourself the odd sweet.. You’d swear you’s were training for the olympics or something whats with being so hard on yourselves chillax and you may all one day be sporting a fine set of abs!!
Oh yeah Will, Just to get things correct.. I never claimed to be an advanced powerlifter or Martial artist.. My stats are impressive for my stature.. And the fact I trained with El Guapo does not make me an elite athlete good athlete yes and I learned more in the 6 months with him than I will ever learn training in Irish MMA gyms..
Will–I can’t say I have anything specific in mind, just trying to get past the OCD aspect of the zone. I know myself well enough to know that I’m way too lazy to W&M each meal. However I do track most of my meals in fitday so I might try eating fairly good through the day then adjusting dinner to end up at about the right spot. Just a thought.
Liam,
I guess I should clarify one thing: I’m not looking for any apologies. Despite how it might sometimes come across, I’m not now nor have I ever been upset/offended/angered at anything posted here. I’m just abstaining.
Misunderstimated this WOD. Doing it actually made me wonder how the heck I did ‘Grace’ as RXed a while back. A big fault was letting the bar drop between reps and taking the weight on my arms alone rather than racking it on shoulders / chest.
Just struck off one of my goals for the year. 15 pistols with each leg (15R, 15L as opposed to Links, Recths, Links, 2,3,4. Errr, that’s quite enough of that). I had to touch the floor with my fingers once or twice to balance but there was no assistance. They took quite a while to do. The last few involved spending a few seconds at the top trying to regain balance. There’s a few (a lot) more to tick off. A lot of them are concerned with being upside down.
Nice one Ed!
Congratz dude!
As good as the workout was, I messed up the timer for the second bunch going, whoops! The timer went off at 9 seconds and Kyle was starting his lunges when I figured it out. Prob 90-120 seconds
Jeff – 12:00 (25Kg)
John – 8:35 (40Kg)
Kyle – 5:02 + ?? as rx’d
Shane F – 11:05 (30Kg)
Shane H – 11:18 + ?? (25Kg)
Ruairi – 8:18 + ?? as rx’d
Andy
BS – 45Kg
Press – 25Kg
Chins – 8/4/4
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