Monday, October 22, 2012

Tuesday 10.23.12

 "I think at this point, being a 37 year old CrossFitter whose only being doing CF for 1.5 years and is trying his best to be an actual competitor, I need to be really careful what I do and when I do it.  I'm prone to tweaking things and can't afford it.  I love having this blog to serve as my "clay" to mold each day.  It's great.  And my strength has gone WAY up.  I front-squatted 300 for the first time last week and my back squat has gone up 50 lbs.  DT I did 4 and a half minutes faster than I did it in Dec.  Those are huge gains and it's thanks to you and your crew.
Appreciate it immensely bro. 
Chris Irwin, Reebok CrossFit St. Thomas

1.  Back Squat
Work up to a Heavy Single

2.  Split Jerk
Work up to a Heavy Single

3.  "Big Clean Complex"
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Post scores for all six sets to comments.

Check out Fallen Hero Project.  


  1. Thanks for the shout-out Ben. You guys rock. And for any of you other competitors out there - if you ever need a "working" vacation - please come see us for a WOD in paradise. Work Hard. Play Hard.

  2. Can you split jerk be from the back? Or do you want it from the front rack position

  3. Awesome gains Chris keep it up buddy

    1. Thanks bro. I'm sure you are crushing it too.

  4. Awesome gains Chris keep it up buddy

  5. 1. Back Squat: 375#

    2. Split Jerk: 225# (245 F)

    3. 145/165/185/205/215/235

    1. Crap. I just realized I messed up my complex count...Fail!

  6. Nice work, Chris. I'm pulling for you this year!

    Skipped 1 and 2, just did the complex

    135,165, 185, 205, 215, 230fail (pr is 225)
    Failed push jerk, then finished the complex

    One of my all time favorite wods. Genius programming. Don't skip this one- it's a little different than it looks on paper

  7. 1. Back Squat: 285#
    2. Split Jerk: 225#
    3. 115, 135, 155, 165, 155, 175 (155# was the highest I had gone in that. Definitely gettng stronger. Thanks Ben!)

  8. 1 and 2. Kind of worked them together this AM to get up to weight. Lots of warm-up. Got up to 255 on the split jerk (10#) PR. Failed it twice then nailed it and felt like I could go 20#s heavier. But I read once that you shouldn't ever try to PR twice in one sitting on the same lift so I left it at that. 265 next time... BS I got up to 335 before the 8 AM class came in so I just left it there and will pick up this afternoon with that and the complex. Sounds fun!

  9. I assume it goes:

    Push Press
    Push Jerk
    Split Jerk

    for that last rep each round as it were. It just says "push" above but that would seem to be the logical progression. Someone tell me if I'm wrong.

  10. 1. Back Squat: 285# (tied PR)
    2. Split Jerk: 185# (just barely missed 200#, next time i'll do this before the Clean Complex)
    3. 95, 105, 115, 125, 135, 145 (did not complete the split jerk set)

  11. 1. Back Squat: 190# - PR
    2. Split Jerk: 125#
    3. 45, 55, 65, 75, 85, 95

  12. BS Heavy: 190#
    Split Jerk Heavy: 130# pr
    BCC: 85, 95, 95, 95f, 85got mixed up, skipped pj, 85#

    Chris, amazing gains- great job!! You are correct in your assumption about the "push" progression in the wod. I am coming to your island/visiting your box again this coming February break- I CAN'T wait!

    1. Yeah! Would love to have you back! And thanks for the clarification on the WOD.

  13. BS: 185#
    Split jerk: 145#
    WOD: 65, 75, 85, 95, 105, 115 - all sets unbroken
    First time to do this one...loved it! Could have gone heavier, but probably would have had to break it up.

  14. BS= 330#

    Split Jerk=290# (25# PR)

    BCC: 135-155-175-185

    Limited time, was only able to squeeze four sets in between classes today but this is NASTY!


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  16. 1. BS #160 (felt like i could go for a PR but keeping it 'heavy')
    2. #120 (again not trying to set any records)
    3. 70/85/95/100/105/110

  17. 1.225 stopped at heavy... I hear ya britt... Felt like a PR day!
    2. 165 see above! Lol
    3. 95/115/125/135/145/140
    First day back on track! Competition this weekend and yesterday had to do a group class ( I'm on vacation visiting Florida)
    Feeling strong ben!

  18. 1) 385
    2) 250
    3) 155, 165, 175, 185, 195, 205 no drop on complex for all sets.

  19. Back squat 375
    Split jerk 205 pr
    Complex 95 kept it there for form work

  20. 1. HB BS @ 365
    2. Jerk 275 (failed 295)
    3. Big Boy Complex (135,145,155,165,185,205) no drop

  21. 1.355#pr

  22. BS-245
    Jerk-155 practiced technique
    Clean complex-105,105,115,115,125,125
    My grip strength is awful!!!

  23. 1.331#
    2.265# PR
    "lost it on the 2 last one.. had to let go of the bar and pic it up again."

  24. 1) 300
    2) 250
    3) 145,155,165,175,185,195

  25. Squat 390
    Split jerk 245
    Complex 135, 155, 175, 195, 210 (missed push jerk)

  26. 1. 340
    2. 255
    3. 135, 150, 165, 175(f), 185
    Only counted sets that were completely unbroken. Only did 5 sets because 185 was it! Nice wod!!

  27. BS - 365
    BCC - 135,165,185,205f,135,135
    SJ - 295 PR

  28. 1. 330#
    2. 275#
    3. 135,150,165,180,200. Failed the last rep...split jerk. Everything else unbroken. Last time I did this was 4/4/12: 115,125,135,145,155,165. This stuff works!

  29. Back squat 355
    Split jerk 235 (working tech)
    Had never done this complex before. Started off light and worked up focusing on technique. Had a few drops in the last set. Look forward to doing this again.

  30. Back squat 405
    Split jerk 275 missed 295 for some reason I think I fried myself with the squats by accident.

    Unfortunately didn't have time for the wod

  31. Heavy- 165
    Split jerk- 130- 5 pound pr!!!
    45-55-65-75- ran out of time:( bummer because I need this. I was hoping to hit 95.

  32. Big day today. This programming is badass
    1 385 PR Felt smooth and.strong
    2 245 PR I've got 250 in me next time.
    3 135/145/165/185/195/205

    Thanks for these great WODs Ben!

  33. Skipped #1
    2. 275
    3. 135,155,165,175,185,205 failed on split jerk

    I knew this was going to suck more than I thought it was going to suck, but it sucked even worse than my overanticipated suck. I love it

  34. 1. 355
    2. No time
    3. 135/155/165 no time for other

  35. 1. 396#
    2. 185#
    3. 132# my wrists were quite sore from the thrusters yesterday so i did one set

  36. 1.165 - jerks felt off
    2.195 - easily could have done more reps here
    3. Started warming up for these with a band...wasn't feeling right...did 20 total but all modified with various band sizes
    4. Big Clean Complex- No PR but tied my PR and also started heavier. The Push Press is really the limiting factor for me on this. My hands were sore too from the Bar Muscle Ups