New to CrossFit?
Blog Archives and Benchmarks

Entries in Jerk (3)


Tuesday January 11, 2011

Megan showing off a good SDHP




ROMIK focus

- shoulder myofascial work 5-10 min.



- split jerk 1-1-1-1... 20 min to find max for today



5 rounds for time:

- 10 DB squat cleans (45/25 - DBs touch the ground on every rep)

- 15 DB push press (45/25)

- 400m run


Post results and thoughts to comments.


Wednesday December 8, 2010

Now those are some legit thrusters.



*ROMIK warm-up



- Split Jerk 1-1-1-1-1... 15-20 min; rest as needed

*Remember to check the archives under "Jerk" to see what you posted last time.



4 rounds for time:

- 1k ride on Wattbike (damper 10, climb control 3)

- 25 box hops (24/20)

- 25 KB swings (70/53)


Post results and thoughts to comments.


Monday November 8, 2010

The Paleo Pyramid


C.A.T. training schedule

Mon: single

Tues: single

Wed: double

Thurs: off

Fri: single

Sat: single

Sun: off


Welcome to Day 1 of the Holiday Damage Control project.  Here are the details again:

*If you're up for 30 days of clean eating and consistent workouts, post to comments that you're "in" (if you haven't already), and get yourself a log book for recording your meals, snacks, and workouts.  Then, begin to apply the following scoring system to whatever you eat and drink.  

Perfect Paleo Day: 0 points

A "better" cheat: 1 point per serving (like a peice of dark chocolate, some dairy, peanut butter, cheese, nutrition bar, etc)

A more serious cheat: 2 points per serving (dessert, crackers, chips, candy, etc)

Alcohol: 3 points per serving/drink

Anything with gluten: 3 points per serving

A full cheat meal: 4 points (sandwich, pasta, pizza, etc)

A full cheat day: 12 points

*The person with the least amount of points on December 8th will WIN A FREE MONTH of membership plus a free month to give to a friend who has yet to join the Cadence family... Christmas gift maybe??  The only rule for the contest is to BE HONEST with yourself in your food logging and scoring.  It's very easy to under report what you eat, so keep up with it as you go rather than trying to remember at the end of the day or week.  


The workout factor

For every workout you complete, you may subtract 1 point from your score.  So, if you workout 4 days/week, you can have a cheat meal and remain at 0 points.  This could come in handy for the week of the 22nd.  

For a full breakdown of what you should and shouldn't be eating, go get Rob Wolf's new book "The Paleo Solution", or Loren Cordain's book "The Paleo Diet", or check the FAQ page at  




- Big 3 + few min. w the pain ball



- Split jerk 1-1-1-1-1... for 20 min; rest as needed bt attempts



AMRAP in 15 min. of:

- 12 KB swing (2pd/1.5pd)

- 10 pull-ups

- 250m row


 Post results and thoughts to comments