Split jerk

Dip the hip, throw the weight up, and drive the body under the load to a locked-out, straight-arm position overhead. Only, this time, drive the body down under the weight, with one foot forward and one back, into a lunge-like position.

Finish to standing by stepping the front foot back and then the back foot forward. The lift is complete when the feet are in the same horizontal plane, with the bar extended overhead.

Push jerk

Jerk variations (push or split) allow us to move greater load in less time. Weight is taken from the racked position on the shoulders to a secure position overhead in a fraction of a second.

Dip the hip, throw the weight up, and drive the body under the load to a locked-out, straight-arm position overhead. Finish to standing to complete the lift.

The rower bites back

One day a guy walks into a gym and sees on the whiteboard:

500m row x 3
Rest as needed between efforts.

“500-meter row--that’s it?” he says with a dismissive smirk, and saunters off to change clothes.

On the first one, he embraces the spirit of the sprint and throws himself into it fully.

It pays off with an excellent time, but not without some...discomfort. Fortunately his friends are there with support and encouragement in the aftermath.

Congratulations, William, on your 1:29 personal record :-)

Dumbbell line-up

Three, two, one--go!

Moving bodyweight

CrossFit benchmark "Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Down south up north

Our friend TJ Cooper on location in Toronto.

Founder of CrossFit East and Control Concepts International.

Sky high

Strong work

Kettlebell snatch, 212 reps in 10 minutes