October 1, 2010
October 6, 2010
All Jerks Must Be Clean!

After a week of intense focus on posterior-chain strength, Sunday’s class took things overhead with Split Jerks. The big focus was on strict adherence to form. How strict? Well, the caveat for each round was as follows: you could only go up in weight if the preceding round’s jerk was clean (i.e., without fault).

Vince Lombardi was one of the more famous believers in the quote that “Practice does NOT make perfect; only perfect practice makes perfect.” This, of course, makes perfect sense.

Excellent lifts and form correction all around, and a few P.R.’s as well. Mike Choi led CFDC through a great review of the Jerk while Tom was away in Mongolia and was nice enough to put it into writing for us – it’s definitely worth a review.

Finisher was a short Row & Ab blaster: 500m Row, 40 sit-ups, 500m Row, 30 sit-ups.

Be sure to post your Jerk weights to comments, as well as any questions.

Also, best of luck CFDC’s own Andrew Cummings who started OCS boot camp this past weekend for the Marine Corps!



  1. Maiko D. says:

    Tom’s doodles makes me happy.

    I was thinking about how I haven’t worked on many pressing movements lately so it’s kinda sucky to see that jerks were covered Sunday! Ah well, next time 🙂

    Good luck Andrew!!!

  2. Tom Brose says:

    Classes like this are my favorite. We had some nice PRs (Sara, Mark and Sebastian that I know of) but everyone improved their technique. While I always want proficient lifts, I was “judging” these specifically strictly.

    Most of the time in CrossFit, we count a press, push press, jerk with press out or a jerk all the same. Getting the bar to that locked out overhead position satisfies the requirements of a workout like “Grace”. There are several reasons why we shouldn’t be satisfied leaving it at that. First of all, it just won’t count in an actual Olympic lifting meet, which some of you are interested in. More importantly, its just not efficient technique. The jerk is the best way to get heavy weight overhead.

  3. SaltyHat says:

    Sorry to have sat this one out, but it was pretty awesome to watch. Not sure about actual PR’s, but I do want to say that Joanne, Dian, and Greg all made some really big strides on Sunday – it was awesome to see.

    Best of luck to Andrew – looking forward to seeing him back in the future.

  4. edgy reggie says:

    Jerk: Even though my last few jerks at 70kg were not successful, I still enjoyed the session. Coach gave me a few things to work on, most notably, racking the weight on my shoulders, keeping my elbows up slightly more than what I had been doing, and aggressively getting under the bar…more (thanks for the last tip Sebastian).

    Met-con: What an ass-kicker that was! 🙂 My 500m row times were 1:38.6 and 1:44.8 which were…

    “Not too bad for an old man.” -CFDC’s own ODB.

    [Yes peeps, I am back! :-)]

  5. Mark M says:

    Nice work everyone! It was fun to see Sebastian demolish his PR. Solid work, man.

    I’m happy getting 198lbs overhead…but my form was clearly not as strict as it should have been. Right after full extension, my shoulders/elbows gave a little rather than staying lccked. Not sure if this is technique, strength, or both. Will keep at it….

    Thanks to Tom and Chris for all the pointers. Staying upright on the dip/drive was key to moving the heavy weight.