Weekly Crossfit Update – With Clean and Jerk Video

Monday 9th July

20 mins of:
7 x Thrusters @ 40kg
7 pull ups.

I managed 9 rounds, limited by wrist pain mostly. I must work on my form, especially regarding the descent of the bar back to my shoulders.

Thursday 12th July

21 Hang Squat Snatch
21 Knees to Elbows
Run 430m
15 Hang Squat Snatch
15 Knees to Elbows
Run 430m
9 Hang Squat Snatch
9 Knees to Elbows
Run 430m

Colin – 19:21 / 20kg

This is a tough workout, I managed half of the Knees to Elbows properly, the other half – my knees just couldn’t get up as far as my elbows. (If you don’t know, Knees to Elbows is done whilst hanging from a pull up bar, and you pull your knees up to touch your elbows.)

I was pleased with this workout though, simply for the running, as I managed to do all 3 runs without walking, though I’m sure having my 6 year old running along side me helped a lot. 🙂

Friday 13th July

Front Squats: 3 – 3 – 3 – 3 – 3 – 3 – 3

70 – 80 – 90 – 100 – 105PB 110PB – 70

I haven’t done front squats for a while so was reasonably confident of the PB here, and wasn’t disappointed with a 10% rise. The main factor again though was wrists and fingers. I know in theory that there should be virtually no weight on my wrists and fingers with the bar in the rack position, but at the bottom of the squat, it just seems to slide down so that I have to push the bar A LOT to keep it on my shoulders. If I position the bar further back on my shoulders, it either sits on my collar bone (at 110kg, that’s bad!) or my shoulder bones. I’ll get their though, one day.

Crossfit Clean and Jerk Video

And now for the video of my Clean and Jerk that I did the other week. At 80kg (176 lb, or 12 stone 7 if you’re English) this is nearly a body weight lift for me (88kg).


My form is not quite there, there’s a bit of an early arm bend at the start of the clean and the jerk is shallow (I should get lower under the bar), but to be honest, at that kind of weight it starts to get more than a little scary!

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